Leg-Exercises-for-Women
Sexy Legs Workout
Circuit One: 10 Squat Jumps, 10 Single-leg Squats (each leg), 10 Side Step + Squat
Circuit Two: 10 Curtsy Lunges, 10 Side Lunges (each side), 10 Back Lunges, 10 Front Lunges
Do add in some weight to make this more challenging. Say GOOD riddance to cellulite when you use these style of workouts!
How many times should I perform each circuit? I am doing both circuits in the same workout? Is it poor form when performing a single leg squat to have the non-working leg behind you? My hip flexors in the non-working leg scream when going into a pistol position/leg in front. Thx!
Hi Dee,
It depends on your current fitness level. You can start with just 1 set of each circuit then workout your way up to 3 – 4 sets. Try to keep your leg out in front of you but you can bend the outstretch leg as much as needed until you increase your hamstring/hip flexor flexibility.
All the best!
Anna, CPT, FF Specialist
I did two rounds but I added a bit. In circuit 1 I added side steps with a band around the ankles and inbetween rounds I did Russian twists. In circuit 2 I added clams and planks between sets. All in all my but and thighs are burning and I’m in a pool of sweat.
I worked out with a trainer did weighted squats with 135 lbs and my cellulite got worse y??
i had the same problem, I am curious to hear an answer
Yes, it can get worse if you don’t burn the fat off with some cardio intervals and a low carb diet cycled with high carb days. If you have already been doing this, then I’m stumped 🙂
My diet has been not the greatest this summer …lots of parties
I do a lot of squats and lunges hip measurement not going down…not super heavy but carry lower body fat and cellulite is getting out of control I could cry
Life is too short to obsess 🙂 you should be happy you are able to workout and not be confined to a wheel chair or something. But if you want to put your hard work in, just tell yourself for the next 4 weeks, “I’m going to clean my diet up”, low carb for 3 days (proteins, veggies and a few healthy fats) and high carb (oats, beans, a couple fruits, and of course proteins and healthy fats) on the 4th day. Diet is 75% of the equation. Exercise is only 25%. Take one cheat meal a week so u don’t fall of the wagon. Try to put this on your high carb day. Or you can do high carb days on sat or sun and a medium carb day on thurs.
Hi Ladies,
The weight training definitely did not make your cellulite worse. If your diet was not on point you could have been eating more and added some fat. Proper nutrition is the biggest contributing factor to fat loss/reducing cellulite.
Good advice Becky!
Ladies, check out this article for more information on proper diet: https://flaviliciousfitness.com/2012/11/01/nutrition-for-women/
All the best!
Anna, CPT, FF Specialist
is it possible for your legs to get bigger even though i havent gained weight and i work out and squat all the time! and my butt looks bigger is it possible my shape is changing due to my squats?
Hi Sophia,
It is possible you are adding muscle but if your weight isn’t changing then your probably loosing fat as well which is great! As you continue to loose fat your body will tighten and tone up nicely with the added muscle. 🙂
All the best!
Anna, CPT, FF Specialist
Hi there Anna,
I am a bit confused about the strategy on reducing/obliterating cellulite. She diet is metioned throughout the the posts but in a previous email from Falvia, called the The Skinny/Fat Syndrome, she mentioned that toning the muscle group that lays below the cellulitte area will get rid of the cellulite. Read here, “What does work is to sculpt, tone and lift the muscles underneath this fatty layer. As you do, the
dimples smooth out because they’re pressed flat against your skin. And suddenly your cellulite
disappears.
Read that again: Your cellulite disappears.”
I have a hard time understanding this concept. My impression is that if someone has a budha and they work on strengthing their core, no one can see their developed abs unless they shed the fat that covers it. Also, at 120lbs, with a lean toned upper body and shapely legs, I have a nice chunck of cellulite on my back outter thighs and bum. Now if I squeeze my bum really hard and “lift” the muscles, the cellulite looks worse. It makes me think if I tone up my butt and thights that, that fat will still be there. Now in this thread there is strong emphasis on the role in diet and I thought that was the key in reducing cellulite. I hope you can see why I am confused. My diet is very clean and I lift heavy and do cardio- stair mill at interval levels or I do HIIT several times per week. What gives? Should I just do heavy weights now?
I meant to write ” Should I do ONLY heavy weight now or do both diet and exercise? What more can I do? I look great from the front but the backside is so ugly.
Hi Jenn,
Yes, I see your confusion and understand where your coming from. It really is a combination of both. To get rid of cellulite you need to build up the muscle underneath as Flavia stated but, as you stated, you cannot just build up the muscle without losing any of the fat covering it and see cellulite go away. Another reason building up the muscle helps with fat loss is muscle at rest burns so many more calories than fat so more muscle will increase your caloric burn and help you lose fat. You need to make sure your challenging your glute muscles with heavy weights to build them. Sounds like you are doing everything right, just stay consistent with what your doing and as you get leaner and build more muscle you should see the cellulite diminish. Everyone has their problem areas, which is the last place your body is going to take the fat from.
Cellulite could also be toxins trapped under the skin so ensure you are drinking lots of water, lemon juice, vegetables, and staying away from artificial sweeteners.
Hope this helps! All the best!
Anna, CPT, FF Specialist
Thank you Anna for clarifying and confirming my understanding. Much apprecaited.
Not sure how to do curtesy lunge
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