Burn Fat On Your Legs, The exercises:
Squat: Stand with feet hip-width apart holding a pair of dumbbells in both hands palms turned in. Squat back as if you are about to sit into a chair. Make certain the majority of your weight is on your heels and not your toes. The knees should not extend past your toes. Sink down until your thighs are almost parallel to the floor then push up back into a standing position from the heels. That’s one rep.
Lunge: Stand with feet hip-width apart holding a pair of dumbbells in both hands palms turned in. Take one large step forward with the left foot ” so far that your right leg is slightly bent at the knee to keep you upright (this is the “”scissor position””). Sink down so that your left leg is almost parallel to the floor” but the right knee never touches the floor. Make sure your left knee does not extend over your toes. Rise back up to the scissor position then step back to the starting position. Repeat the movement with the right foot and leg. Movement with the left leg plus right leg equals one rep.
Step-up: Stand with feet hip-width apart in front of a stool or regular stair holding a pair of dumbbells in both hands palms turned in. Step the left foot flat on the stair and moving through that leg pull yourself up (don’t use your right leg to initiate the movement at all- the force comes from the left leg). Step down with your left leg first followed by your right. That’s one rep; perform 15 with the left foot leading then 15 with the right foot leading.
All of these moves work together to strengthen the quadriceps hamstrings and calves by recruiting all of these muscles through the movements. Perform them three days a week with one day of rest in between and you will be bearing sexy summer legs all season long!