Would you like better looking legs? Are you unhappy with their shape, or their size? Well the good news is that by using a variety of 5 specifically targeted exercises, combined with a sensible food plan, you can achieve noticeable results in 6 to 12 weeks.
The bad news is that your bone structure, bone density, leg length and genetic predisposition for depositing body fat are factors that are nearly impossible to alter. If you are 5 feet tall, you can't expect to develop a 6 foot tall, runway models' legs. With that said, let's get started.
First of all, if you haven't been exercising regularly for the more than a year it would be wise to get a physical exam and have your physician clear you for strenuous exercise. Once you're cleared, start out slowly. Take time to build you strength and endurance. You may be motivated, but if you bite off more than you can chew in the beginning, the pain caused by overuse can quickly kill the flame of your passion for change.
1. Kettlebell swings: A 15 to 20 lb kettlebell should be sufficient. Stand with your legs double shoulder width apart with the kettlebell on the floor, under and slightly in front of you and aligned with your navel. Bending your knees, pick up the kettlebell with both hands and begin by swinging it under you. Now using your hips, glutes (butt muscles) and inner thighs drive the kettlebell forward as you swing it upward until your arms are parallel to the floor. Let the kettlebell swing back under you as you bend your knees and repeat. When done correctly you will build momentum in your swing and the power will be coming form your lower body and not your arms.
2. Step Ups: Place your right foot in front of you on a solid platform or bench. If your knee is at a 90 degree (right angle) angle, the bench is at the correct height (Do not perform the exercise if your knee angle is less than 90 degrees). Press into the heel of your right foot slightly as you lift your body off the floor and lift your left leg up raising your knee until it is at a 90 degree angle and you are standing on one (your right) leg. Step back own, landing on your left leg. Switch feet on the platform and repeat alternating sides.
3. Lunges: Starting from a shoulder width stance, step out about a half length longer than your normal stride length. Be careful not to change the width of your stance when you step out. Now drop your back knee until it's about 2 inches from the floor. While lowering your back knee don't allow your front knee to track past the toes of your front foot. Keep an upright posture. Don't bend forward at the waist. Come out of the lunge and step forward with the back leg into a shoulder width stance again and repeat the lunge with the opposite foot. Continue moving forward alternating both legs.
4. Box Squats: Check the height of your box (a bench or chair will do) by sitting on it at the edge. Your thighs should be parallel to the floor or slightly lower and again your knees will be at a right angle (90 degrees). Raise your arms straight out in front of you (parallel to the floor). Stand up from the box as you lower your arms to your sides. Raise them again as you return to the seated position but this time DO NOT allow yourself to actually sit, but lightly touch the bench with your butt and immediately reverse direction and begin standing again. Repeat.
5. Hill Sprints: You must start this protocol by walking briskly first. Do not attempt sprinting uphill until you have conditioned yourself properly, especially if you are deconditioned and just staring out. Find a hill about 50-70 yards long. You can also use a treadmill for this exercise as long as the treadmill inclines to 15-20 degrees. After a thorough warm up, run up the hill as fast as you can and walk back down. Start with 3 times and work up to 5-6 times.
Start all the other above exercises by performing one set to fatigue. Try working up to 4- 5 sets to fatigue over period of 4-6 weeks.
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