LEAN LEGS APRIL STRENGTH WORKOUT

Here we go! Lean legs for April! Try to do this routine two - three times a week. You'll notice there isn't a lot of focus on your quads. This is because the Beautiful Butt workout I'll post tomorrow or the next day has exercises targeting that area. This is mostly an inner thigh work out. I've pulled some of my favorite exercises from all over and compiled them here. I HATE complicated maneuvers that require 5 pieces of gym equipment so you'll notice that most of them are fairly simple!

What you'll need:
- An exercise ball- You can get one for cheap at Target or Walmart. If you don't have an exercise ball, a large beach ball will work too.
- A yoga matt (optional)- not really necessary but lying on a hard floor sucks!
- Ankle weights (optional)- If you are just starting out, forget I mentioned these. If you have legs of steel, go strap on two pairs. If you don't feel like this circuit challenges you, add more weight!

Warm up: 
-An hour before your work out start hydrating! If you are drinking 2 - 3 liters of water a day like I told you to, you won't need to worry about this-- you are well hydrated already.
- DO NOT STRETCH YET! Stretch at the end of your work out when your muscles are loose and warm to help prevent any muscle tears.
- Do something for five minutes-- Example:
             -1 minute jog in place
             -1 minute jumping jacks
             -1 minute butt kicks (jog in place but kick your butt when you do)
             -1 minute toe touches (while standing, lift left leg straight out and touch this toe with your right hand. Alternate sides)
             -1 minute marching in place

The Circuit: Do this circuit three times. If you are just starting, try doing only 10- 15 reps of each exercise. It should challenge you and hurt a little, but don't kill yourself! Also, try to only take breaks in between sets. In other words complete ALL the following exercises, then before repeating, take a breather if you need one.
      - Heel pulse- 25 each leg
      - Single Leg raise- 25 each leg
      - Fire Hydrants w/ kick- 20 each leg
      -Sideways Scissors- 25
      - Inner thigh squeeze w/ exercise ball - 25
 So what are those things?
- Heel pulse: 25 each leg

Lie on your left side and place your head in the palm of your left hand. Fold your right leg in front of your left leg so that your right foot is on the ground or as close to it as possible. Grab your right ankle with your right hand to keep it from moving. Now, with your left toes pointing towards the floor and your heel towards the ceiling (as much as possible that is) lift your left leg as high as you can WHILE KEEPING IT STRAIGHT. Lower your left leg. That's one rep; do it 24 more times (or as many as you feel only slightly uncomfortable doing) and then flip over and swap sides!

-Single leg raise:
These are pretty easy to explain so I'm going to skip the picture (if I don't explain it well enough I can post a pic later). Lie on your left side like you did for the heel pulse (head in the palm of your left hand). Point your toes, keep your left leg flat on the ground, and raise your right leg straight into the air trying to make it perpendicular (90 degrees) with the ground. Lower your right leg about half way back to the ground, then lift it back up to 90 degrees, now lower it all the way back to the ground. That's one rep! Do 24 more and flip over to switch sides!

-Fire Hydrants w/ kick:

Get on your hands and knees on the floor. Keep your back flat, upper body still, and engage your core to help stabilize you. Lift your left leg up to the side with your knee bent (like a dog and a fire hydrant-- get it?), then once your leg is parallel with the ground, straighten your leg, bend your leg back and lower it back to the ground. Repeat 19 more times and then swap legs! When you're doing this correctly you'll feel it in legs, butt, and abs!

-Sideways Scissors:
These sound easy but they get me every time! Lie on your back, put your hands at your sides or behind your head. They are just resting. Lift your legs straight in the air (90 degrees) and let them fall to the sides as far as they are naturally able (so it's like you're doing a split, but while laying on your back with your legs in the air). Keeping your legs straight,  bring them together and criss-cross them in the air. Then slowly lower them back out to your split position. That's one rep. Do 24 more! You'll also feel this exercise work your abs. Use your core to stabilize you and help keep your legs up!

-Inner thigh squeeze:
Once again lie on your back. Put an exercise ball, beach ball, etc (it shouldn't be weighted) between your calves. Raise your legs so they are perpendicular with the ground (90 degrees). Again use your core to stabilize your body and help keep your legs up. Squeeze the ball with your calves, then release the pressure but not enough to drop the ball on your face! That's one rep. Do 24 more!

Cardio: Now that your circuit is done, do 30 minutes to one hour of cardio


Cool Down:
Ok, now you can stretch! And PLEASE do! This is an important part of your work out! This is going to help prevent you from being sore and experiencing muscle injuries.

Well that's all folks! Let me know if you have any questions, comments or concerns or if I need to post more pictures to explain the exercises! You should feel this exercise for the next couple days. If you don't get sore then you need to push for more reps or invest in ankle weights (or both)!

Credits:
Women's exercise finder
Life Plus Fitness extreme leg and butt work out