LIVING

Leg Workout: How To Strengthen Your Legs, Butt And Lower Abs

01/08/2014 04:46 EST | Updated 01/25/2014 04:01 EST
Lacey Kondi

THE GOAL: Toning your legs

THE EXPERT: Lacey Kondi, founder and creator of Kondi Fitness and KondiCallanetics.com, Vancouver

THE INFO: This Kondi Callanetics routine will tighten and sculpt the thighs while firming the behind and lower abdominals. For the extended version, please visit: KondiCallanetics.com.

THE MOVES:

How To Get Fit In 2014

1) Up Back And Down:

Stand facing a sturdy object (like a kitchen counter), holding on with straight arms shoulder-width apart. Lift up onto the balls of your feet and turn your toes and knees out to the sides with your heels pressing together; arch your feet as much as you can comfortably. With a straight back, keep your shoulders relaxed and head held high.

Lower two inches and curl your pelvis up, pause and slowly release your pelvis to its starting position. Lower your body down another two inches and repeat your pelvic curl. Repeat once again, stay low in the position for your final set and repeat your pelvic curl three times. Reverse your exercise by raising up one or two inches (repeating your pelvic curl at each new height).

See a video of this exercise here.

THIS EXERCISE WILL:

- Strengthen and tighten your legs and abdominal muscles

- Stretch the spine and increase flexibility in your pelvic region

2) Inner Thigh Squeeze:

Sit on the floor facing a chair with your legs straight out in front of you. Wrap each foot around the outside of your chair leg and point your toes. Lift your feet up about 3 inches off the floor. Place your hands on the floor besides your hips. Squeeze your feet and legs together around the chair legs, tightening your inner thighs for 100 counts. Relax the top of your body and let your head and shoulders fall forwards so that you are not putting any pressure onto your lower back. To come out gently lower each leg down to the floor and relax.

See a video of this exercise here.

THIS EXERCISE WILL:

- tighten your inner thighs; stretch the spine,

- strengthen the stomach, calves and feet

3) Bringing Up The Rear (Left and Right):

Start seated facing your sturdy object (like a couch, table top) Bend your right leg in front of your body comfortably and bend your left leg behind you; with your left knee inline with your left hip and your left foot inline with your left knee (creating a 90 degree angle). Place your hands onto your object in front of you and gently roll your left hip forwards and backwards; you want to roll your left hip forward so that it is even with the right hip. With your left hip rolled forwards gently press your left knee into the floor to lift your left foot off the ground. Tighten your behind and tilt your pelvis up as you raise your left knee up an inch or two. Pulse your left knee backwards for 100 counts without letting your hip or pelvis change position. Keep your knee and foot the same height (2-3 inches up off the floor). To come out, lower your left leg down and relax, repeat this exercise on the opposite side

See a video of this exercise here.

THIS EXERCISE WILL:

- Strengthen your hips, tighten and lift the behind

- Shape the back of the leg from the knee up

4) On The Knees Leg Long (Left and Right):

Start kneeling facing your sturdy object (table) with your arms straight and hands holding on for balance. Without locking your knee, take your right leg straight out to your side (in-line with your right hip). Rotate your right leg and hip forwards so the top of your toes are facing down on the floor. Drag your right leg in towards your body, tilt your pelvis up and gently lift your right leg up off the floor an inch or two. Pulse your right leg up and down for 100 counts and then repeat on the other side. To come out of the exercises lower your right leg, roll your hip back and relax.

See a video of this exercise here.

THIS EXERCISE WILL:

- Lift your behind

- Pulls in the waistline

- Strengthen smaller muscle groups in the hip region

5) Wide Leg Plie:

Stand facing your sturdy object (counter top) with your legs hip width and your feet turned out comfortably. Bend your knees slightly and tilt your pelvis up while drawing your abdominals in. Slowly lower down into your plie. Raise back up into your starting plie position. When you lower down, draw your inner thighs backwards, and as you press back up, squeeze your sit bones together to work your behind. Repeat your wide leg plies 10-20 times slowly with control. To come out relax your pelvis and drop your heels (if raised).

See a video of this exercise here.

THIS EXERCISE WILL:

- Strengthen and shape thighs inside and out

- Tone the thighs and stretch the back

Have something that needs fine tuning? Let us know in the comments below.

The new year is the time to take on new challenges, so for the month of January and beyond, The Huffington Post Canada's Living team brings you Fine Tuning: daily workouts, with tips on how to tone up, get healthy and stay fit for the whole year. Each workout will focus on one fitness goal or body part, with our favourite trainers showing you simple ways to get stronger and healthier in less than 45 minutes.

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