Amazing legs and butt - target training

Shape, Sept, 2003 by Stacy Whitman

3 new moves for getting supersculpted

TRAINER'S STRATEGY

Start with single-leg exercises to build symmetrical strength and stability. Then do a plyometric move to improve power, coordination and speed.

WHY IT WORKS

Whether your goal is to gain definition or run faster, these exercises can deliver, says J.J. Flizanes. Start with one-legged moves because most people have a weaker side, she explains. "By working one leg at a time, you can increase muscle-fiber stimulation and develop equal strength on both sides," Flizanes says. Done first, the one-legged press will pre-fatigue your muscles and increase joint stability. The one-legged ball squat hits all the major lower-body muscles and improves coordination and balance. Finally, the jump-up recruits a new set of muscle fibers, which strengthens the leg and hip stabilizers and develops power and speed.

MUSCLE MECHANICS

Your lower-body muscles include the hamstrings, quadriceps, buttocks, upper hips, inner thighs and calves. In all three exercises, the upper hips and inner thighs work to stabilize the legs to ensure proper alignment and prevent knee injury.

DETAILS

Do these moves as part of a total-body strength-training program. You'll need a leg-press machine, an 8-to 10-inch step, a 55- to 65-centimeter stability ball and a pair of 5- to l0-pound dumbbells. Before each session; warm up with 5 minutes of low-intensity cardio. End by stretching all of your lower-body muscles as well as your back, holding each stretch for at least 30 seconds without bouncing.

SHAPE READER MODEL

Kelly Noonan, 24, runs, weight trains and does yoga and Krav Maga 2-5 times a week. "Mix up your workouts so you don't get bored," she suggests. "That way you're thinking about being healthy and not just losing weight."

MUSCLES WORKED

These exercises work all of your lower-body muscles:

1. hamstrings

2. quadriceps

3. buttocks

4. upper hips

5. inner thighs

6. calves

WHAT WORKS While this workout can strengthen and tone your legs, you'll need an equal dose of cardio to get lean, says certified trainer J.J. Flizanes, director of an in-home personal-training company in Los Angeles. To zap body fat, Flizanes recommends doing three 20- to 40-minute aerobic workouts a week. Your schedule should include activities that require moving forward (like running and walking) as well as side-to-side (such as inline skating and tennis), she says. For faster results, aim to work at a moderate to high intensity, or about 70-85 percent of your maximum heart rate, says Flizanes.

take it to the gym one-legged press

one-legged press

Strengthens hamstrings, quadriceps and buttocks

* Lie on a leg-press machine, back pad adjusted to 45 degrees; hold handles for support.

* Place left foot on plate, toes pointing up and aligned with left hip; place right foot on floor between seat and plate.

* Contract abs and stabilize back against pad, then release lock and straighten left leg without locking knee.

* Keeping weight toward heel, bend left knee in, until it's aligned over left hip.

* Contract buttocks as you straighten left leg to starting position.

* Complete reps, switch legs and repeat.

TRAINER'S TIP Keep the knee of the active leg facing up throughout the exercise. Use your inner-thigh and upper-hip muscles to maintain knee alignment.

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take it to the gym one-legged ball squat

one-legged ball squat

Strengthens hamstrings, quadriceps, buttocks and calves

* Holding a dumbbell in each hand, stand facing a stability ball, arms by your sides, palms in.

* Keeping right leg straight, place left foot on top of ball, left knee bent and in line with left ankle.

* Contract abs so spine is in a neutral position, then bend right knee as much as possible. Simultaneously straighten left leg and roll ball away from you.

* Straighten right leg as you roll ball toward you with left leg to return to starting position.

* Complete reps, switch legs and repeat.

TRAINER'S TIP Press your heel down on the ball as you roll it out and in.

[ILLUSTRATIONS OMITTED]

take it to the gym jump-up

jump-up

Strengthens hamstrings, quadriceps, buttocks, upper hips, inner thighs and calves

* Straddle an 8- to l0-inch step so feet are on either side of it, toes pointing forward, arms by sides.

* Contract abs to maintain a neutral spine position.

* Bend knees and begin to swing arms back as a prep to jump.

* Straighten legs to propel your body in the air; bend knees, tucking them toward chest, before landing with knees bent and feet on top of the step.

* Step down, one foot at a time, to straddle the step.

* Repeat for all reps.

TRAINER'S TIP To maintain control, be sure to land with knees bent (not locked) and the soles of both feet on the step (not on your toes).

[ILLUSTRATIONS OMITTED]

amazing LEGS AND BUTT

beginner/intermediate WORKOUT SCHEDULE

Do these moves 2-3 times per week, taking off
between workouts. Stretch for 30-60 seconds between
sets. Progress to the advanced program after 4-6 weeks.

exercise        one-legged        one-legged    jump-up
                press             ball squat

sets            2-3               2-3           2-3
reps            10-12             10-12         12-16
                each leg          each leg
weight range    45-135 pounds,    5- to 15-     none
                depending         pound
                on machine        dumbbells