• GET NANA’S LEAN LEGS WITH THESE 5 MOVES

    Get Nana's sexy legs with these tips!

    Fitness trainer and model, Nana Al-Haleq isn’t just a pretty face but she also has a body that looks good in anything. We love her strong and lean legs that she trains for thrice a week. Let’s train Nana-style with these five leg moves for a pert bottom and stronger legs.

     

    1. Banded Split Squat

    A.

    B.

    Targets: Hamstring, Quads and Glutes

    A. Place the right foot forward in a lunge position. Hold the band on the opposite side of your front foot. Place a stepper if you are a beginner or if you have least mobility in your ankle.

    B. Lunge by bringing your right knee forward pass the toes, clamping the calve to hamstring. Bring your body back to starting position without bouncing on the bottom. Ensure that the front foot weight as always on the ball of your foot so you’re grounded. Do 15 to 20 reps for three sets.

     

    2. Full Range Squat with a Band

    A.

    B.

    Targets: Quads and Hamstrings

    A. With legs hip-width apart, start by standing on the band and slinging the other end across the shoulders.

    B. Lower yourself into a squat on a 4-second count and return to starting position quickly.Do 15 to 20 reps for three sets.

     

    3. One-and-a-Quarter Squat

    A.B.

    C.D.

    Targets: Promotes muscle Growth in the Quads

    A. With legs hip-width apart, start by standing on the band and slinging the other end across the shoulders.

    B. Lower yourself into a deep squat and pause for a second.

    C. Come up 20 to 30 degrees, and pause for a second.

    D. Return to the deep squat position, and come up to starting position. Do 15 to 20 reps for three sets.

     

    4. Front Squad

    A.B.

    C.D.

    Targets: Quads and Upper Back

    A. Start by standing on the band and slinging the other end across the shoulders.

    B. Bring the arms up so the upper arms are parallel to the floor and the band rests above and behind the shoulder muscle and collar bone. If this position feels awkward, try to push the elbows up and in.

    C. Tighten the back and torso muscles and keep them contracted as you
    lower into a squat. The stance should be similar to a back squat—with the feet slightly closer together. Keep the upper body upright and the upper arm parallel to the floor.

    D. Return to starting position. Do 15 to 20 reps for three sets.

     

    5. Single Leg Lying Hamstring Curl with a Band

    A.

    B.

    Targets: Hamstrings, Glutes and Lower back

    A. Tie one end of the band on the left ankle and the other on a grounded item. Lay on stomach with arms crossed at the forehead. Keep legs straight.

    B. Curl the left leg with the heel at about 90 degree. Bring leg back to starting position at a slower tempo. Do 15 reps for each leg, for three sets.

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