| by Lorenzo Gaspar |
It’s the fall season and you’ve traded in your shorts and swim suits for long pants, so wouldn’t you like to continue or maybe you want to achieve the legs that are defined, toned and shapely. Well, this workout lesson will give you two basic and guaranteed exercises that will strengthen and reshape your thighs in no time.
Exercise #1: Squats
Position a workout bench behind and underneath you as if you were going to sit down in a chair. Stand with your feet hips apart while placing the barbell behind your head resting on your shoulders as shown in photo #1.First, breath in and inhale oxygen through your mouth, then squat down until your buttock taps the bench behind you. Then, quickly stand back up using your leg muscles and blow out your oxygen through you mouth towards the completion of the exercise as shown in photo #2.
For best results perform this exercise with three sets of twelve to fifteen repetitions. Note that in this photo when choosing a bench for this exercise, the bench must allow the back (hamstrings) of your legs to be parallel to the ground to make this exercise beneficial.
Exercise #2: Barbell Lunges
Photo #3 Place the barbell behind your head resting on your shoulders and have your feet close together as shown in photo #3. First, breath in oxygen through your nose, then proceed and take a long lunging step forward with one leg and blow out and exhale your oxygen through your mouth as you land your foot on the ground, then push back up and quickly return to the starting position pictured in photo #4. For best results perform this exercise with three sets of fifteen repetitions with each leg.
Function: These two exercises will quickly strengthen, define and shape your quadriceps (front) and the bicep femoris (back) of your legs as well as your gluteus maximus (buttocks).
The front thigh muscles are involved in nearly every leg activity including walking and climbing. The back of your legs also known as the hamstring muscles are used in running and jumping and are the most powerful muscles.
Be sure to include these exercises in your physical activity and if you like to inquire more information in reshaping your legs you can contact Lorenzo through e-mail at abacoach@aol.com
Lorenzo Gaspar is Natural Team USA’s Advisory Coach and a Sports Nutritionist. He is the Head Trainer at Club Rhino's Fitness Center in Vista, California.
We are very fortunate to have Lorenzo directing us here at M.O.M.s. He has won multiple "Top Trainer of the Year" awards and is a member of several reputable fitness organizations. Lorenzo is a former Martial Arts Champion and Bodybuilding Champion as well a Hollywood stunt man.
Those of you who would like personal instruction by Lorenzo can reach him at (760) 867-2368