All about legs: training, beauty & nutrition advice that will give you sensational legs

Muscle & Fitness/Hers, August-Sept, 2002 by Michelle Basta Boubion

A great pair of legs from top to bottom can mean just one of two things: Either you have genetics worthy of Venus or you've sculpted your thighs and calves through hard, smart training in the gym, then kept them soft and smooth with just the right combination of care.

If yours have been taking cover under long skirts and pants because neither category fits, we'll help you make your legs the stars of the show everywhere you go. Start with a few can't-miss exercises supported by good eating habits, nail down the best hair-removal system, add some color and look out! Smooth, soft and shapely legs can be yours.

THE SHAPE OF THINGS

TO COME No matter what the size or shape of your legs, if you want to see changes, simply arm yourself with knowledge and then hit the gym. It may not be a walk in the park, but it's not rocket science either. "For women, legs are difficult," admit admits former IFBB fitness competitor Lisa Lowe. "Because we tend to hold most of our fat down there, they take the longest to come in or show any type of results." But don't lose hope. Check out Lisa's suggestions based on your goals.

LEANING OUT

Even if you have "big" legs (read: nicely muscled), don't forgo leg training in lieu of ultra-cardio sessions if you want to bring them down a bit. And this doesn't mean using just bodyweight exercises, either; to change the shape of your legs, you need resistance. "If you're just starting out, definitely go with light weights. But your body soon gets used to it and nothing will happen," Lisa notes. "Use moderate weight because you still have to stimulate the muscle -- it still has to break down to rebuild and reshape."

WALKING LUNGE

If you've been working out at least six months, you're probably familiar with the myriad benefits of this little beauty. "It'll hit a little of everything," says Lisa. "Glutes, quads and hams. Walking lunges are good for defining." Just be sure to keep the weight on the lighter side, which will keep you from losing form.

Sets: 4

Reps: 20 (10 each side)

Weight: Light

LEG EXTENSION

Lisa swears this one will get you, particularly if you save it for the end of your workout. "Do descending sets," she advises. "Start with a little heavier weight, do 12 reps or so, then immediately knock it down 10-20 pounds, do as many reps as you can up to 10-12, knock it down again, then rep out till you can't go anymore. It really gets in there and burns those muscles up."

Sets: 3 (if you can)

Reps: 10-12, then max out on the last set

Weight: Start on the heavy side and descend

ADDING MUSCLE

Got legs on the skinny side? Build them up a bit to add shape and strength; you control the quality and the quantity with the volume and intensity of your training. Make the most of your efforts with these exercises.

SQUAT

"This exercise is one of the best to put on a little muscle," confirms Lisa. "But my experience is that it tends to widen my hip area, and that's not something a lot of women want. When you start lifting enough weight to actually change your leg shape, you might start adding hip size as well." If this is a problem for you, stay with moderate weight and more reps.

Sets: 4

Reps: 10-12

Weight: Moderately heavy

LEG PRESS

"Since your back is supported and good form is easier to come by on a machine, you can add a little weight to help break down that muscle tissue and get a bit more size," Lisa says. "Keep your feet shoulder-width apart. Various foot placings are so old-school; really, they all hit the same muscles. Bring your legs down only as far as you can without lifting your tailbone off the pad. When that happens, your knees are coming too far down -- putting undue pressure on your lower back and taking away from the stress on the quads."

Sets: 3

Reps: 8-10

Weight: Moderately heavy

MACHINE HACK SQUAT (not pictured)

"The hack squat not only helps give you some size on your quads but it particularly shapes the part of the muscles over the knee as well as that outer sweep," explains Lisa.

Sets: 4

Reps: 8-10

Weight: Moderately heavy

LEGS

LISA'S TIPS FOR BODACIOUS

* Supersets and drop sets are great for really hardening the muscle. They won't necessarily put on size, but they will tighten and reshape.

* Going with a light weight and doing high reps won't do much. Always go with a weight that will challenge your muscles.

* Two of the best cardio machines for legs are the elliptical trainer and the stair-stepper. If you'd rather take a class, indoor cycling and kickboxing are great choices.

* If you train outdoors, try in-line skating. You can increase the intensity of the leg workout by skating with your knees bent, which puts more emphasis on your quads.

* No matter what, stick to it. Don't get discouraged if you don't see any changes after only a month. Things are happening, it's just all under cover right now. Your upper body will come in way before your legs, but it'll happen.

* Combine yoga and weight training -- it will help add more shape than you'd get if you weren't stretching the muscles. I wish I had discovered yoga back when I was competing: I would've been 110% better.