FIVE best leg shaping exercises for women

First let me start by saying that without a clean diet you probably wont see much change in your legs. Also, if you want to drastically change the shape and tone of your legs you have to work HARD and I mean multiple sets, lots of repetitions and  cardio-paced type workouts.

The 2 questions I get from my clients on a regular basis are: how can I lose my gut and how can I change my butt and legs?   I tell them to change your gut, change your diet and increase your cardio.  Many women think that just because they are doing cardio that they are going to change their legs because they are working their legs! NO!!! This is not true. You MUST add resistance and plyometric training to do this. Also, if you are a man, this type of plan will not work for you if you want to add size in most cases. If you are a man and want to add size, stick with heavier weights, lots of volume and sets to build quads and calves.

Genetically I am blessed with very large and shapely calves, but I have to work just as hard as every other women to get my quads to "come down" shape them as well as my butt. If I want to get in competition shape there are FIVE exercises that I will most certainly include in my leg training:

1. Sprinting (on track and treadmill) Activates Type One muscle fiber to help metabolic rate.

2. Lunges (all kinds, walking, stationary, reverse, single leg etc) I mix up weights, heavy, light, no weight, many repetitions.

3 Stiff leg deadlifts (heavy weights, single leg included) I include these in every workout, key for building my glutes and hamstrings

4. Glute Extension Machine (key for me to get upper gluteal activated) I usually go heavy on theses.

5. Step-ups (high reps, high step, no weights, cardio in nature) These help shape my quads/glutes and add a cardio element to my workout.  Be careful if you have groin irritation, make sure the step is high enough to challenge but not too high to irritate that area.

I add in leg extensions and hamstring curls usually as well, high reps and low weight. Leg extensions tend to bulk my quads but I like them for building detail close to competition time.

Incorporate these exercises one time a week heavy and one light day. With clean diet and cardio you should see results within six weeks! Good luck.