Monday Motivation: Never Skip Leg Day


Kelly Rowland

Another Monday is here! Another week to execute health & fitness goals. With spring approaching we are getting into some Leg Day motivation so we are ready for the spring season. The entire winter season we have tucked away our towers behind jeans, sweats, etc. Well let the preparation begin before we unveil the twins with Some exercises sure to tone & train the muscles.


Jessi Melani

Exercises for Toned Legs

1. Lunges

Lunges work your thighs, butt, and abs. This move uses both legs at the same time, making it a great exercise for strong legs.

2. Plank leg lifts

Regular planks target the upper body, core, and hips. You can add leg lifts to strengthen your butt and upper legs.

3. Single-leg deadlifts

The single-leg deadlift will sculpt your butt, hips, and upper legs. For balance, place your hands on a wall or chair.

4. Stability ball knee tucks

Doing knee tucks on a stability ball will tone legs fast. It works your calves, shins, and abs. For this exercise, you’ll need a stability ball that’s properly inflated.

5. Step-ups

Step-ups are like one-legged squats. The repetitive movement will work your thighs, hips, and butt.

You’ll need a knee-height plyometric box or raised platform. To limit stress on the knee, always step onto the center of the box.

6. Box jumps

You can also do box jumps on a plyometric box. This explosive workout is one of the best ways to tone your legs, butt, and core.

When you land on the box, drop your hips to absorb the force. Don’t lock your knees and quads. This can hurt your knees.

7. Speedskater jumps

Speedskater jumps, or lateral jumps, engage your leg muscles. This high-intensity move also improves your lunging power and ability.

Start with small jumps. Over time, you can try bigger jumps.

8. Resistance band leg presses

You can use a resistance band to mimic the movement of machine leg presses. This exercise targets your butt, quads, hamstrings, and calves.

To challenge yourself, use a thicker or shorter band.

9. Bridge

The bridge tones your hips, thighs, butt, and core. To make it harder, wrap a resistance band around your thighs.


Squats are also a great exercise for toning the legs & booty. Try these exercises today after work at the gym or at home. Remember we can have sexy legs at any size or shape. Be kind to yourself always.



After your workout be sure to have a post workout protein shake.

Exercise supports muscle growth, but the body can only build upon existing muscles if they recover after each workout. Consuming protein after exercise helps the muscles to heal and prevents the loss of lean mass. Lean mass contributes to a muscular and toned appearance


Try a chocolate peanut butter banana protein shake


Ingredients


  • 1 banana

  •  2 tablespoons peanut butter powder, (optional 1 tablespoon peanut butter)

  • 2 scoops Chocolate Protein Powder

  • 1 1/2 cups (unsweetened) Almond Milk Ice, optional

Mix in blender & Serve


-Keiana Armani Jackson Certified Fitness Trainer

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