5-Minute Sexy Legs | LifeFit 360 | Denise Austin

By rjoachim | March 2, 2023

Perform 3 sets of 15-20 squats to work your thighs and glutes. Stand up straight with your legs shoulder-width apart. Bend your knees and slowly lower yourself down into a sitting position. Make sure your knees don’t go out past your toes. Pause for 1-2 seconds, then push through your heels to rise back to your starting position.[1]

  • Start with 3 sets of 15 squats and increase to 3 sets of 20 squats when it’s easy to do 15.
    • Do 3 sets of 15-20 lunges on each leg. Start in a standing position with your back straight and your feet hip-width apart. Step forward with your right foot, then slowly lower yourself toward the ground. Bend both knees at a 90-degree angle, with your right knee forward and your left knee pointed toward the ground. Make sure your front knee doesn’t go out past your toes. Push through your right heel to rise back to the starting position.[2]
    • After you do 15-20 reps on your right leg, switch to your left leg and do another 15-20 reps. Repeat for 3 sets of 15-20 reps on each leg.
    • Start with 3 sets of 15 reps, then increase to 20 reps on each side when you’re ready.
    • Complete 3 sets of 15-20 calf raises to improve your calves.[3] Stand up straight with your feet together. Engage your core and legs muscles, then slowly rise up onto your toes. Pause for 1-3 seconds and slowly lower yourself back to your starting position to complete 1 rep.[4]
    • Do a total of 3 sets of 15-20 reps.
    • Do 3 sets of 8-12 wall sits to build your thighs and glutes. Place your back flat against the wall with your feet shoulder-width apart. Step about 2 ft (0.61 m) away from the wall, but keep your back, shoulders, and head pressed against the wall. As you do this, slide your back down the wall so that your knees are in a 90-degree angle and your body is in a sitting position. Hold your position for as long as you can, then slide back up the wall.[5]
    • Challenge yourself to hold your wall sit for 1-2 minutes. To motivate yourself, listen to your favorite song.
    • Make sure your knees never go past your toes.
    • Variation: If it’s too hard for you to go all the way down, try bending your knees at a 30-degree or 45-degree angle as you build up the strength in your legs.
    • Stretch after your workout to improve flexibility and prevent injuries. Your legs will likely be sore after you begin your leg workouts, but stretching can help minimize soreness. Additionally, it’ll help improve your flexibility and may make your legs look sexier. Here are some simple stretches you can try:[6]
    • To stretch your hamstrings, cross your right leg over your left. Then, bend at your waist and reach your arms down toward the ground as far as you can go. Hold for 15-30 seconds, then slowly rise and switch legs.
    • To stretch your quads, stand behind a chair and hold onto it for support. Then, slowly bend your right leg behind your back and reach back with your right arm to grasp your right foot. Gently press your right foot toward your bottom and hold for 15-30 seconds. Switch legs and repeat.
    • Do a straddle stretch by sitting on the floor and spreading your legs in a wide “V.” Slowly inch your legs as wide as you can, then bend forward at your waist and reach your arms forward as far as you comfortably can. Hold for 30 seconds, then slowly release.
    • Work your legs 3 times a week for fast results. You might be tempted to work your legs every day to get sexy legs fast, but your muscles need time between workouts to recover.[7] Schedule your workouts for every other day so you have 24 hours for your muscles to recover. On days you don’t do your leg workout, it’s okay to do cardio exercise or an arm workout.[8]
    • For instance, go for a walk, play a pickup sports game, or take a dance class on the days you don’t do your leg workout.
    • Do weighted squats using dumbbells or a barbell. Start in a standing position with your back straight and your legs shoulder-width apart. If you’re using dumbbells, hold a weight in each hand at your sides or at your shoulders. If you’re using a barbell, balance it on your shoulders. Then, slowly lower yourself into a sitting position without letting your knees go past your toes. When you reach the lowest you can go, slowly rise back to a starting position.[9]
    • Do 3 sets of 8-15 reps. Start with 8 reps per set and work your way up to 15.
    • Pick a weight that feels heavy for you. For instance, start with 10 pounds (4.5 kg) per arm and work your way up as the weight becomes easy to handle.
    • Perform weighted lunges while holding dumbbells at your sides. Stand up straight with your legs hip-width apart. Hold dumbbells in each hand at your sides. Step forward with your right foot, bending your knees into 90-degree angles. Pause for 1-3 seconds, then slowly push through your right heel to rise back to your starting position.[10]
    • Do 3 sets of 8-15 reps. Start with 8 reps per set and work your way up to 15.
    • Use a weight that feels heavy for you. You might start with 10 pounds (4.5 kg) per arm and increase the weight as you get stronger.
      • https://www.wikihow.com/Get-Hot-Legs-Fast
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