Sure, Naomi Campbell probably owes her long, shapely stems to her mother, Valerie Morris, but that doesn't mean ladies wanting well-toned legs should throw all hope to the wind. The key to getting great gams like Campbell lies in building your calf-muscles and toning your thighs, reveals fitness guru Dr. Rovenia "Dr. Ro" Brock. Brock, also a guest expert on "The Dr. Oz Show," lists six exercises that will inspire you to get your catwalk on.
Before beginning any workout program, make sure you're consuming water, good quality protein, organic vegetables and fruits daily, she says. Building muscle requires protein so aim to increase your overall muscle-to-fat ratio. "To lose fat and build muscle you have to change your diet," says Brock, who helped "The View" star Sherri Shepherd drop 41 pounds for her swimsuit reveal on the show last year. She also counts gospel singer Kierra "Kiki" Sheard as a client. Shoot for organic foods because they "don't contain growth hormones and have been produced without the pesticides that make you fat."
Leg Workout Routines
Make sure to stretch before, during and after your leg workout. Avoid strength-training with sore muscles because it leaves your body open to injury, Brock says. Brock also recommends performing each leg exercises moderately, slowing down your repetitions to at least five seconds. "For example in a squat position make each downward motion 5 seconds long (as you squat) for better, faster results. Steady wins the race!" Brock says. Once learning the proper form and technique, you can start adding weight to each session, which will bring about quicker results. If adding weighs, start with 5 pounds (for beginners) and gradually increase to 8 pounds, 12 pounds and 15 pounds.
Do three sets of 12 to 15 repetitions of each exercise four to six times a week. For best results, perform cardio exercises like walking, running or aerobic training in addition to your leg workouts. Women exercising four to five times a week consistently will see results in four to six weeks.
Calf Raises:
This exercise can be done anywhere including while in the shower, waiting in line or standing on the stairs. You may want to hold on to a chair or place your hands on the wall. Stand with your feet flat on the floor and use the balls of your feet to slowly raise your legs. Repeat for one minute.
Hill Sprints:
Channel your inner child by running up and down hills. It is one of the hardest ways to get your calorie-burn on but it pays off big, Brock says. Adding hills to your cardio workout works your entire lower body! Use hill sprints on a regular basis to reveal amazing weight loss and leg toning results. Grab a pair of sneakers and sprint up a hill. If you find it hard to keep running continuously, run in intervals until you are able to do so nonstop.
Standing Side Leg Lifts:
This exercise is great for toning the glutes and the outer thigh. Stand with your feet shoulder-width apart. With a chair in front of you, hold on to its back with both hands for balance. Bend your knees slightly and hinge forward from your hips, using your arms to secure the chair on the floor in front of you. Keep both hands on top of chair for support and extend your right leg out to the side, keeping your toes pointed.
Standing Rear Leg Lifts:
This routine is great for shaping up your back thigh area. Stand with your feet shoulder-width apart. With a chair in front of you, hold on to its back with both hands for balance. Bend your knees slightly and hinge backward from hips, using your arms to secure the chair on the floor in front of you. Keep both hands on top of chair for support and extend your right leg backwards, keeping your toes pointed.
Leg Lunges:
Leg lunges are a great way to tighten your thigh muscles. Stand with your feet shoulder-width apart. Step forward with your right leg and bend your knees until your left knee is only an inch from the ground. Push up and back with your right leg until you are in the starting position and repeat with the opposite leg.
Squats:
Like leg lunges, squats are excellent for building your upper leg muscles. Start by standing with your feet shoulder-width apart. Making sure your back is straight and your head is kept up, slowly squat down so your thighs are parallel to the floor. Hold the position, then push back up.
Before beginning any workout program, make sure you're consuming water, good quality protein, organic vegetables and fruits daily, she says. Building muscle requires protein so aim to increase your overall muscle-to-fat ratio. "To lose fat and build muscle you have to change your diet," says Brock, who helped "The View" star Sherri Shepherd drop 41 pounds for her swimsuit reveal on the show last year. She also counts gospel singer Kierra "Kiki" Sheard as a client. Shoot for organic foods because they "don't contain growth hormones and have been produced without the pesticides that make you fat."
Leg Workout Routines
Make sure to stretch before, during and after your leg workout. Avoid strength-training with sore muscles because it leaves your body open to injury, Brock says. Brock also recommends performing each leg exercises moderately, slowing down your repetitions to at least five seconds. "For example in a squat position make each downward motion 5 seconds long (as you squat) for better, faster results. Steady wins the race!" Brock says. Once learning the proper form and technique, you can start adding weight to each session, which will bring about quicker results. If adding weighs, start with 5 pounds (for beginners) and gradually increase to 8 pounds, 12 pounds and 15 pounds.
Do three sets of 12 to 15 repetitions of each exercise four to six times a week. For best results, perform cardio exercises like walking, running or aerobic training in addition to your leg workouts. Women exercising four to five times a week consistently will see results in four to six weeks.
Calf Raises:
This exercise can be done anywhere including while in the shower, waiting in line or standing on the stairs. You may want to hold on to a chair or place your hands on the wall. Stand with your feet flat on the floor and use the balls of your feet to slowly raise your legs. Repeat for one minute.
Hill Sprints:
Channel your inner child by running up and down hills. It is one of the hardest ways to get your calorie-burn on but it pays off big, Brock says. Adding hills to your cardio workout works your entire lower body! Use hill sprints on a regular basis to reveal amazing weight loss and leg toning results. Grab a pair of sneakers and sprint up a hill. If you find it hard to keep running continuously, run in intervals until you are able to do so nonstop.
Standing Side Leg Lifts:
This exercise is great for toning the glutes and the outer thigh. Stand with your feet shoulder-width apart. With a chair in front of you, hold on to its back with both hands for balance. Bend your knees slightly and hinge forward from your hips, using your arms to secure the chair on the floor in front of you. Keep both hands on top of chair for support and extend your right leg out to the side, keeping your toes pointed.
Standing Rear Leg Lifts:
This routine is great for shaping up your back thigh area. Stand with your feet shoulder-width apart. With a chair in front of you, hold on to its back with both hands for balance. Bend your knees slightly and hinge backward from hips, using your arms to secure the chair on the floor in front of you. Keep both hands on top of chair for support and extend your right leg backwards, keeping your toes pointed.
Leg Lunges:
Leg lunges are a great way to tighten your thigh muscles. Stand with your feet shoulder-width apart. Step forward with your right leg and bend your knees until your left knee is only an inch from the ground. Push up and back with your right leg until you are in the starting position and repeat with the opposite leg.
Squats:
Like leg lunges, squats are excellent for building your upper leg muscles. Start by standing with your feet shoulder-width apart. Making sure your back is straight and your head is kept up, slowly squat down so your thighs are parallel to the floor. Hold the position, then push back up.
