The ‘Look Gorgeous in Leggings’ Workout
Ever wondered how some women seem to pull off leggings so much better than the rest?
It all comes down to a toned and shapely lower half.
Don’t worry, this doesn’t mean that you need to be spending hours at the gym. Here’s a “Look Gorgeous in Leggings” workout that you can do at home.
The Single Leg Bridge
Giving your buttocks a lift will immediately change the way in which leggings fit your body – in a good way! The Single Leg Bridge targets the buttocks, along with the leg muscles.
It does take a bit of practice to master this exercise, but here’s how to get started:
- Lie on your back with your elbows bent at 90 degree angles by your side
- Place your heels onto a step, positioning your body so that your knees are bent and are being held just over your hips
- Lift your right leg towards the ceiling, keeping it as straight as you can
- Push your left heel up to the ceiling, making sure that your elbows are being pressed down (so that your hips rise up) and your abs are tightened at the same time
- Lower your hips back down to the floor, making sure that you only gently touch the floor for a second before repeating this move
Sets: 3
Reps: 20
Make it harder: when lifting your leg, try to hold this position for up to 30 seconds. However, make sure that the line from your leg to your shoulder is a straight one, as you won’t reap the benefits of this exercise if you do it incorrectly.
Full Squats
Squats are a great addition to any workout. Not only do they target the leg muscles, including the hamstrings, quadriceps and calves, but they also encourage muscle-building throughout the rest of the body too.
If you are new to squats, you are best off starting with full squats.
Here are the steps to follow:
- Stand up straight with feet beneath your shoulders, and your shoulders held back
- Bend your knees to lower yourself down, until your buttocks are held a few inches over the ground
- Push yourself back up to your standing position, doing this at the same speed at which you lowered yourself down. This counts as one rep
Sets: 3
Reps: 12
Make it harder: if you want more of a challenge, try some of the other squat exercises out there. You could have a go at Squat Jumps, the Side Squat, or the Goblet Squat, all of which are great for toning up the legs.
The Side Leg Raise
The Side Leg Raise targets the hips and the glutes, and is a move that you can do pretty much anywhere.
There are two methods to doing the Side Leg Raise, one standing and making use of a chair, and the other lying down.
Here are the steps for the chair method:
- Stand next to a chair and hold on to it
- Shift your weight onto your left leg, and then lift your right leg outwards and towards the side, moving it up as high as possible
- Gently return back to your original position, before continuing on with all of the reps and then moving on to your left leg
Here are the steps for doing the Side Leg Raise while lying down:
- Lie on your left side, making sure that your body is straight and your right hip is positioned directly over your left hip
- Lift your right leg up, taking it towards the ceiling and keeping it straight
- Gently return your leg to its original position, and then repeat
Sets: 3
Reps: 20
Make it harder: if you want more of a challenge, try adding in a bit of resistance. Cable machines and resistance bands are great for this.
Reverse Lunges
Reverse lunges tackle many of the different lower body muscles, making this a great exercise for adding some shape to your legs. They also tend to be a little easier than the traditional forward lunge, because they don’t require quite as much balance.
Here’s how to do the Reverse Lunge:
- Stand up straight, keeping your feet underneath your shoulders and your toes pointing forwards
- Move your left leg behind your body and, at the same time, bend your right knee to lower your hips. Make sure that the rest of your body is still standing straight
- Once your knee has reached a 90 degree angle, and your right thigh is in line with the floor, pause for a second and then push with your right leg. Squeeze your glutes at the same time to help you to stand, and move your left leg back to its original position. This counts as one rep
Sets: 3
Reps: 10
Make it harder: adding weights to this exercise will make it tougher, but will also mean that you see results faster. Try holding onto a dumbbell in each hand when doing the Reverse Lunge. Alternatively, hold a barbell behind your back.
The Deadlift
The Deadlift works a variety of leg muscles, including the calves, quads and glutes, as well as the lower back. This helps with posture, which will really enhance your body shape when wearing leggings!
Here are the steps to follow:
- Stand up straight with your feet together and your shoulders held back
- Hold a dumbbell in each hand, keeping your hands in front of your body
- Bend downwards from your waist, making sure that your back remains straight
- Once you are bent half over, rise back up again. This counts as one rep
Sets: 3
Reps: 15
Make it harder: Try the Single Leg Romanian Deadlift, which involves doing this exercise with one leg raised up off the ground.
This “Look Gorgeous in Leggings” workout may seem like a challenge the first few times you try it. However, with time, it will get much easier, and it won’t be long before you notice the improvements in your mirror!
Featured image: Vivotion.com