Summer is right around the corner, ladies! However, the sun is already shining which means your probably already strutting your stuff around the pool, those weekend ragers and even campus. Many women are afraid to work out too hard because they think they’ll “bulk up” like men – false. “Women don’t tend to build big muscles thanks to a lack of testosterone,” says author of Sculpting Her Body Perfect and physiologist, Brad Schoenfled. He advises us to do this work out routine three times a week on nonconsecutive days and a 30 second break between each move. “Each move is hitting different fibers in the legs that you are probably overlooking,” states Schoenfeld. So get your legs toned for those itty bitty shorts with these 7 moves! All you’ll need is a chair, a 5-pound dumbbell and a towel!
Split Squat
Targets: butt and quads
Stand with back to chair about two feet away and hands on your hips. Place the top of your left foot on the chair seat behind you. Squat, making sure you’re leg makes a 90 degree angle (knee over ankle). Repeat with other leg. Do 20 reps for 2 or 3 sets.
Sissy Squat
Targets: quads, hamstrings and calves
Stand with your feet hip-width apart while your right hand is placed on the top of the chair. Your right side should be next to the chair as well. Go on your tippy toes and bend your knees 90 degrees as your torso leans back so you can feel the burn in your abs. your torso should be at a 45 degree angle so from the head to the knees, your body forms a straight line. Return to the original position. Do 20 reps for 2 or 3 sets.
Pistol Squats
Targets: butt and quads
Stand with your feet hip-width apart while your fists in front of your chest, elbows bent and lift your right foot up a few inches. Flex the foot off the floor and squat, making sure the knee is at a 90 degree angle while lifting your right leg to hip level in front of you. Do 20 reps for 2 or 3 sets.
Goblet Squat
Targets: butt, quads, inner thighs and hamstrings
Stand with feet a little wider than shoulder-width apart so you can see your inner thighs, feet turned out. Hold the handle of a dumbbell vertically in front of your chest, elbows bent to the sides. Squat so your knees are in line with your ankles. If you want a challenge, instead of rising slowly, jump and return to the original squat position. Do 20 reps of 2 or 3 sets.
Three-Way Lunge
Targets: butt, quads, inner thighs and hamstrings
Stand with your feet hip-width apart and hands clasped in front of your chest. Lunge forward with left leg at a 90 degree angle and return to original position. Repeat with the right leg. Then lunge backward with left leg to complete a rep. repeat this sequence 20 times for 3 sets.
Good Morning
Targets: abs, butt and hamstrings
Stand with your feet shoulder-width apart holding the ends of a dumbbell horizontally under your chin and bend elbows so they’re in line with your legs. Maintain position but press butt backward as your torso and arms come forward as if you’re trying to touch your toes. Return to upright position. Do 20 reps for 2 or 3 sets.
Single-Leg Dead Lift
Targets: butt and hamstrings
Stand with your feet hip-width apart while holding a dumbbell in each hand. Your palms should be facing the front of your thighs. Lift your left leg behind you and your torso in front but keep the position of your arms so your torso and leg make a parallel line. Return to the original position and repeat with the right leg. Do 20 reps for 2 or 3 sets.Â