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Steps to Sizzling Legs

Most of us want to tone one area or another. If legs are your sore spot, Dr. Ian Smith has some simple leg-shaping moves.

"Toning is great, but understand something: first of all they have to have some weight loss," says Dr. Smith about people who want to start a toning routine. His recommendation: three weeks of diet and cardio.

Then, it's time to get started! Here are five easy exercises that you can do anywhere:

Walking Lunges:

  • Step forward while lowering down, so your back knee is a few inches from the ground.
  • Stay as low as you can go as you take another step with the other foot. Do not rise up as you take each step.
  • Do about ten steps.
  • Take a thirty second break.
  • Repeat three times.
Wall Squats:
  • Find a wall and lean against it as if you were sitting in a chair (with no chair under you!). Rest your back lightly against the wall. Knees should be at 90 degrees.
  • Stay in that position for 10 to 15 seconds.
  • Stand up. Rest for 15 to 30 seconds.
  • Repeat three times.
Step Ups:
  • Find a curb or small step, using one leg at a time, step up, then down.
  • As you do it, do not put your whole foot on the step. Only step up with the ball of your foot, keeping your heel raised.
  • Step up and down ten times with each leg.
  • Rest 30 seconds.
  • Repeat three times.
Calf Raises:
  • Most people know how to do calf raises -- up on your toes, back down -- but most people only do half of what they should!
  • Instead, find a curb or small step and do calf raises on the edge. That way, you're lowering down past ground level and getting a full muscle contraction as you raise all the way up.
  • Put your heels together, then your toes together as you do the raises for more muscle variation.
Glutes and Hamstrings:
  • Lie face down on a bench or the ground.
  • Lift one leg at a time toward the sky, keeping your leg and back straight.
  • Hold each leg for three seconds and lower.
  • Repeat each leg ten times. Rest. Repeat three times.
For more information on Dr. Ian Smith or his new book, "Eat":
Dr. Ian Smith
www.50millionpounds.com
www.amazon.com/EAT-Effortless-Weight-Loss-Solution
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