notes from kimberly

4 Workouts For Sexy Summer Legs

Summer is officially here!

For those of you who spent the spring working out and eating right in preparation for bikini season, congratulations! For those of us rolling our eyes at those always-prepared women, never fear! There is PLENTY of time to get a pair sexy summer legs that even Beyonce would envy! If you follow the steps below, you will improve your legs within just a few days.

Squat

Why It’s a Winner

This dynamic exercise is a perfect workout for women because squats work your quads, hamstrings, and your glutes all at the same time (Read: You only have to do a few to see big results).

Ideally, you’ll do 3 sets of 20 squats each day.

However, you will still develop your sexy summer legs if you can only do one set.

How to Do a Squat

Keep your feet wider than shoulder-width apart and your back straight. Bend your knees and lower your body as if you were sitting down in a chair. Maximize each squat by getting that booty as close to the ground as possible. If you can’t go very low right now, don’t worry about it! Get as low as you can – you’ll make progress as long as you do at least one set every day.   

 

Lunge

Why It’s a Winner

You can do lunges anywhere!

Going to work? LUNGE to your car.

Need to change the channel? LUNGE over to the TV.

Baby crying in the middle of the night? LUNGE to the crib!

Find creative ways to incorporate lunges into your daily life. Like squats, they work all of your major muscle groups.

How to Do Lunges

Take a big step forward, keeping your back straight. Posture is KEY!

Slouching totally defeats the purpose of this workout for women, so make sure you roll those shoulders back!

Bend your front knee to about 90 degrees until your back knee is a few inches away from the ground. 

 

Calf Raise

Why It’s a Winner

Psst! Want to know the secret to sexy summer legs? It’s a gorgeous, toned set of calves.

Let’s face it – those thighs may take some work to get into shape. Your calves, on the other hand, will tone up quickly if you do 3 sets of 30 each day.

How to Do a Calf Raise

Go find yourself a set of stairs or a curb. Stand on the step as if you were walking up, scoot your heels off the curb and balance on the balls of your feet. Lower your heels below the plane of the step, then go up onto your tippy toes.

Stretch

Stretching increases blood flow to muscles. Increased blood flow means more even color for your sexy summer legs. BUT BE CAREFUL!

Most of us grew up learning to stretch before a workout. However, according to the Mayo Clinic, you may hurt yourself if you stretch cold muscles.

Try stretching after a set of squats or after a quick jog.

Don’t bounce – just ease into your favorite stretch and take three big breaths, deepening the stretch a little with each exhalation.

 

Looking for a workout partner? We love Black Girl Slim videos.

Here’s a great one to get you started!

You Might Also Like...

10 Comments

  • Reply
    Chantel
    October 18, 2014 at 8:13 pm

    These are some great tips thank you for sharing! My Mom will appreciate these once she is back on her feet next year 🙂

    Please donate to help our Mom she has #breastcancer & needs surgery thank you http://www.gofundme.com/efhkc4

  • Reply
    Sonette Alexis
    July 10, 2014 at 2:52 pm

    Whew!!! I haven’t exercised in years. My, my. Everything jiggles or giggles…Thank you for the tip. I needed it. Anticipating some great results for my vacation to the “Spice Isle,” few months from now.

    • Reply
      Emmanuelle Bailey-Greene
      July 12, 2014 at 5:44 pm

      Sonette,

      You will be SHOCKED by how much of a difference a consistent five minutes of exercise each day will make! Keep up the good work and keep us tuned in to your progress!

  • Reply
    §tanley cappucinoactual
    July 9, 2014 at 2:34 pm

    hmmm ! real essence

  • Reply
    §tanley cappucinoactual
    July 9, 2014 at 2:27 pm

    nice one !

  • Reply
    philile
    July 9, 2014 at 11:46 am

    Thanks for a motivation,I have started with my squat and lunges and I must say my thighs and bums has improved now I have to to improve and do more sets.what do you suggest for detoxing please help . Thanks again beautiful lady.

  • Reply
    Yolanda Bethune
    July 9, 2014 at 9:58 am

    Great tips that I truly appreciate you for sharing. I am just getting back into exercising and I need all the help I can get.

  • Reply
    Betty Wallace
    July 8, 2014 at 5:57 pm

    Love reading your journal. You are one of my favorite actresses. I’ve read about your natural hair and how you keep it looking good.
    Thanks for sharing

  • Reply
    Bernadette
    July 8, 2014 at 2:53 pm

    Thanks si much for sharing.

  • Reply
    Nannette Nshom
    July 8, 2014 at 2:27 pm

    Thank you so much! I have started my journey to living healthy and loosing weight this will be a great help.

  • Leave a Reply

    %d bloggers like this: