Leg training – add running and other exercisesAdding running and other selected workoutoptions to your workouts will specificallyshape your legs.

1. Steady runningIf your goals are toned and shapely legs andto improve your fitness and stamina then getyour trainers on and head out for some longsteady runs – running will burn calories andbuild strong lean legs. The pace will targetyour slow twitch (endurance) fibres andincrease their oxygen processing ability.

2. Sprints and faster runningIf your goal is to build shapely legs with gooddefinition, try some sprint training, plyometrics(jumping and leaping type exercises) or studiocycling, as these will fire up your fast twitchmuscle fibres which will hypertrophy (increasein size) to give you athletic legs.

The workoutPay attention throughout the exercises: useslow, controlled movements and focus on themuscle groups working – for example, for theknee raise (exercise 1) focus on the glutes inyour standing leg, as they will be working hardto stabilise your pelvis.

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thewarm-up

With spring finally here and summer approaching, now’s the time to get to work

on your legs, as you ease them out of hibernation from under track pants and

leggings! The workout involves some great yoga and Pilates moves, to work on

your balance and stability, as well as the deep core muscles of your hips, torso

and pelvis, whilst of course shaping great legs.

✱ Stand tall, inhale andstretch your arms upbeside your ears

✱ Exhale, lean forward andbend your knees as youswing your arms backbehind your bottom

✱ Inhale and stretch up tall✱ Repeat, breathing deeply

for 1 – 2 minutes

ski warm up Targets: all the musclesinvolved in the workout

legs!Get Great

By Caroline Sandry Photography Neil Francome

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1: Knee Raise Targets: stability, ankles, hips, glutes and thighs

2: Knee Pump Targets: hips, glutes and hamstrings

✱ Stand on a step with feet hip-width apart, holding a dumbbell in each hand, elbows bent, palms facing in.✱ Shift your weight onto your right leg, and step back into a reverse lunge with the left leg, simultaneously

lifting the left dumbbell forward as in the photo.✱ Keep both knees at right angles – don’t let front knee pass in front of toes.✱ Drive the left leg up towards your chest as you raise your right arm✱ Perform 15 reps moving smoothly from one position to the next ✱ Repeat on the other side

✱ Stand on your right leg, draw your right knee cap up and squeeze yourright glute. Keep your hips level

✱ Bring your hands out in front of you at shoulder-height✱ Raise your left knee in front of you, lower without touching the floor✱ Repeat 15 times on each leg

theexercises

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4: Yoga ‘Utkatasana’(Awkward Pose) series Targets: quads, glutes, core and shoulders

1.

✱ Stand with feet slightly apart and parallel✱ Raise your arms out in front of you at shoulder height,

palms down and arms strong✱ Sit down in an imaginary chair, keeping your heels down

and shoulders away from your ears✱ Hold this position and breathe steadily for 30-60sec✱ Slowly return to standing

2.

✱ Now rise up on onto tiptoes – heels as high as possible✱ Again, sink down into the seated position thighs parallel to

the floor✱ Keep your shoulders away from your ears and your arms strong✱ Hold steady and breath keeping heels high for 30-45sec.(Performing this series without your trainers will make workyour feet and ankles work harder)

3:Oneand a Halfsquat Targets:quads, glutesand hamstrings

✱ Stand on step with feet shoulder-width apart, holding a dumbbell in each hand, arms by sides, palms facing in.✱ Squat until thighs are near parallel to floor, keeping knees behind toes and back straight.✱ Rise halfway and hold for 2sec before lowering back into full squat.✱ Return to start – this is 1 rep✱ Perform 15 reps.

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6: Pilates side leg lifts Targets: hips, legs and bottom

7: scissors Targets: hip flexors, quads and core

✱ Lie on your back with both knees drawn into yourchest and your head up

✱ Straighten one leg up towards the ceiling andscissor the other towards the floor. Your handsshould guide your top leg - do not pull as this willreduce the effort in the hip flexors

✱ Exhale as you scissor legs apart, inhaling quicklybetween each movement

✱ Keep your legs straight and fully extended andyour spine in neutral on the floor (never arched)

✱ Repeat 20 scissors

✱ Lie on your right side with your body supported on your elbow (elbow directlybeneath shoulder and head and shoulder ‘lifted’ away from the floor)

✱ Keep your waist still as you lift and lower your left leg 15 times✱ Keep your leg up, and circle 10 times each way✱ Repeat with right leg

✱ Stand with your arms stretched up beside your ears✱ Take a big step forward with your right leg as you

simultaneously stretch your arms up and forwardsand take your left leg out and up behind you,hinging at your hips to lower your body

✱ Continue simultaneously stretching arms forward andleg back as you bring your body parallel to the floor

✱ Keep your standing leg straight and your quadstensed for support

✱ Hold steady for up to 30sec, remember to breathe ✱ Repeat on the other side

5: Yoga ‘Tuladandasana’(Balancing stick Pose) Targets: back, glutes, hamstrings, core and shoulders