11 Exercises to Sculpt Strong, Sexy Legs

The right lower body exercises can build the lean muscles that give your legs a toned, sexy look. See for yourself with these moves from CosmoBody  certified fitness trainer Astrid McGuire: Just grab a set of 5- to 15-pound weights, and do each move below up to 10 times in the order listed. Then repeat the entire sequence up to three times to feel the burn (in a good way) and see results.

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1. Deep Dumbbell Squats:

Stand with your feet slightly wider than shoulders-width apart and take one dumbbell in each hand with your palms facing up. Keeping your elbows along your sides, curl the weights up to your shoulders. From this position, keep your chest up and knees behind your toes as you sit back into a deep squat. Push up through the heels to come back up to stand. That’s one rep.

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2. Deadlifts:

Stand with your feet shoulders-width apart and take one dumbbell in each hand. Let your arms hang down in front of your thighs with your palms facing in. Keeping your shoulders away from your ears and your elbows locked, bend from the waist and let the weights hang straight down. Engage the muscles in your butt and behind your thighs to lift back up to the starting position. That’s one rep

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3. Lateral Lunges:

Stand up straight with your feet hips-width apart, and take one dumbbell in each hand with your arms along your sides and your palms facing your thighs. From this position, take a big step to your left. Keeping your left knee behind your left toes, bend your left leg until your thigh is nearly parallel to the ground. At the same time, bring the weights toward the ground to frame your left foot. Push up through the left heel to come back up to standing and bring both feet together. Then repeat on the opposite side to complete one rep.

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4. Plié Squats:

Take one dumbbell in each hand and hold one to each hipbone as you take a wide stance with your toes pointed outward. Keeping your shoulders stacked over your hips, bend your knees, and lower your butt down until your thighs are parallel to the ground. Then, press into your heels as you straighten your legs and come back to the starting position. That’s one rep.

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5. Plié Pulses With Lifted Heel:

Take one dumbbell in each hand and hold one to each hipbone as you take a wide stance with your toes pointed outward. Keeping your shoulders stacked over your hips, bend your knees. Lift your left heel as high as you can without losing your balance. From this position, lower your body even more until your thighs are parallel to the ground. That’s one pulse. Complete up to 10, then lower your left heel and repeat with your right heel raised.

6. Inner Thigh Leg Lifts:

Lie on your left side with your left elbow underneath your left shoulder, and your left forearm perpendicular to your body. Place your right fingertips down in front of your body for additional support. Bend your right leg and place the sole of your right foot on the ground near your butt with your knee facing up. Extend your left leg straight out, flex your left foot, and turn your left toes toward the ground. Keeping your core tight, engage the inner thighs as you raise your extended leg up about one foot. With control, lower it toward the ground without touching down. That’s one rep. Complete up to 10 reps, then repeat the same number on the opposite side.

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7. Outer Thigh Leg Lifts:

Lie on your left side with your left elbow underneath your left shoulder, and your left forearm perpendicular to your body. Place your right fingertips down in front of your body for additional support. Bend your left leg and slide your knee a few inches forward as you bring your left heel toward your butt. Extend your right leg straight out, flex your right foot, and turn your right toes toward the ground. Keeping your core tight and right knee locked, engage your outer thigh and butt as you raise your extended leg up about one foot. With control, lower it toward the ground without touching down. That’s one rep. Complete up to 10, then repeat the same number on the opposite side.

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8. Walking Bridge:

Lie on your back with your arms along your sides and your palms facing down. Bend your knees and place the soles of both feet on the ground. From this position, press into the ground with your heels and palms as you lift your hips up off the ground so your body forms a straight line between your shoulders and your knees. Without dropping your hips, lift your left leg off the ground, point your left toes, and extend your leg straight up toward the sky. Bring the leg back down and repeat on the opposite side to complete one rep. Continue alternating.

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9. Single Leg Bridge:

Lie on your back with your arms along your sides and your palms facing down. Bend your left knee and place the sole of your left foot on the ground. Lift your right leg off the ground, point your left toes, and extend it straight up toward the sky. From this position, press into the ground with your heels and palms as you lift your hips up off the ground until your body forms a straight line between your shoulders and your knees. Lower your hips back toward the ground without touching it to complete one rep. Perform up to 10 reps, then switch sides and repeat the same number on the opposite side.

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10. Skaters:

Stand on your left foot and bend your left knee as you drive your right leg diagonally behind your body, and touch your right toes to the ground. With your right arm, touch the ground just inside your left foot as you swing your left arm straight out behind you. From this position, jump up and land on your right foot. Bend your right knee as you drive your left leg diagonally behind your body, and touch your left toes to the ground. With your left arm, touch the ground just inside your right foot as you swing your right arm straight out behind you. That’s one rep.

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11. Ins and Outs:

Stand with your feet together and a slight bend in your knees. Drive both arms straight out behind you, then swing them forward for momentum as you jump both feet out to a wide stance with your toes pointed slightly outward. Keeping your knees behind your toes and your chest up, land with bent knees as you lower your butt toward the ground until your thighs are parallel to the ground. Jump back to starting position to complete one rep.
Source : www.cosmopolitan.com