Killer Legs—No Gear Required!

SELF
by SELF
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Killer Legs—No Gear Required!

You can do any of these 10 moves in your living room, without weights.

1. The Perfect Squat

killer-legs-no-gear-1

Go low: Drive butt back (as though sitting on a chair), keeping thighs parallel to floor and knees over toes.

Get grounded: Position feet shoulder-width apart and slightly turned out with your weight on heels. You should be able to wiggle toes.

Open up: Place hands behind head. Lift chest, and draw shoulders back and down.

Stay in line: Keep a neutral spine without arching your back; engage your stomach.

also works butt

2. High-Knee Toe Touch

killer-legs-no-gear-2
Stand facing a bench or box, elbows bent at sides, hands in front of you. Tap right foot on bench (as shown), then left, quickly alternating taps as you pump arms to go faster. Continue for 1 minute.

also works butt

 

 

 

3. Waist Whittler

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Lie on right side, legs stacked with right knee bent, left leg straight, head on floor and elbows bent in front with left hand cupped over right fist. Keeping arms stiff, push off right arm as you lift torso, left elbow and left leg as high as you can (as shown). Return to start. Do 15 reps. Switch sides; repeat.

also works abs, arms, hips

 

4. Butt Lifter

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Lie faceup, knees bent, feet flat. Extend right leg toward ceiling, toes pointed. Squeeze glutes and lift hips to form a straight diagonal from left knee to shoulders (as shown). Raise hips higher, then lower to floor for 1 rep. Do 15 reps. Switch legs; repeat.

also works butt

 

 

 

5. Hop Tuck

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Stand with feet hip-width apart, knees soft, arms raised to shoulder level, palms down. Squat until knees are bent about 90 degrees. Jump up, bringing knees toward chest as you grab them with both hands (as shown). Land in squat; repeat for 30 seconds.

also works butt, arms

 

 

6. On Strike

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Stand with feet hip-width apart, arms at sides. Do a reverse lunge with right leg. Press through left leg to return to standing as you thrust right knee toward chest (as shown). Return to lunge. Repeat for 15 seconds. Switch sides; repeat.

also works abs, hips, butt

 

 

 

7. Thigh Hover

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Lie faceup, knees bent, arms out to sides at shoulder height on floor, palms down. Extend left leg to ceiling (as shown) to start. Pressing your back into floor, slowly lower left leg out to side until it’s hovering above floor. Return to start. Do 15 reps. Switch sides; repeat.

also works back, abs, hips

 

 

8. Calf Carver

killer-legs-no-gear-8
Raise right knee to hip level, toes pointed, hands behind head. Contract abs as you lift left heel as high as you can off floor, balancing on ball of foot (as shown). Hold for 3 seconds, then lower heel for 1 rep. Do 15 reps. Switch legs; repeat.

also works abs

 

 

 

9. Tip-Top Toner

killer-legs-no-gear-9

Stand with feet wider than shoulder-width apart, toes out, hands on hips. Squat until thighs are parallel to floor, then lift both heels (as shown). Lower heels for 1 rep. Repeat.

also works butt

 

 

10. Hopscotch

killer-legs-no-gear-10
Stand with feet hip-width apart, knees bent in a semi-squat and arms at shoulder height, elbows bent, palms down. Jump up, landing on right leg, left leg extended behind you with knee bent, left arm extended back (as shown). Jump forward to starting position and switch lead leg and arm. Repeat, moving forward, alternating left and right, as if playing hopscotch for one minute.

also works butt, arms

About the Author

SELF
SELF

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