Fri | Apr 10, 2026

Search

Transform those legs

Published:Friday | July 17, 2015 | 10:27 AM

Previous Pause Next

Working inner thighs using an exercise ball.Execution - lie face up on an exercise/yoga mat with knees bent and feet on the floor. Place a mid-sized exercise ball between your thighs, sqeeze into the ball with the inner part of your knees, to engage the inner thigh musclse, hold for about two seconds and release.

The Leg Curl targets the hamstrings with minor lower back flexion.Execution- lie face down on a leg curl/curl extension bench, place heels under rolls and bend the knees bringing the heels towards the buttocks (exhale during this phase), inhale and return to starting position.

Sumo Squats, targets glutes and inner thighs.Execution- in a wider than shoulder width stance with toes turned out, grip a dumbbell over the head with both hands between your thighs, bend your knees and lower your buttocks to the floor (breathe out on this part) while keeping torso straight, breathe in and return to starting position.

Sumo Squats, targets glutes and inner thighs.Execution- in a wider than shoulder width stance with toes turned out, grip a dumbbell over the head with both hands between your thighs, bend your knees and lower your buttocks to the floor (breathe out on this part) while keeping torso straight, breathe in and return to starting position.

Grant demonstrates another variation of the Squat with the a 20lb dumbbell in each hand. This exercise targets the abs, thighs, hamstrings, and glutes. To do this exercise effectively, stand with your feet hip-width apart before taking the weights on your shoulder. Slowly squat down as if you were going to sit in a chair and then squeeze your glutes and stand up again. Repeat these squats for 1 minute. Keep your weight back over your heels. Don't let your knees pass in front of your toes and make sure to keep your shoulders rolled back. Over time, increase the weight until you can do the squats with 10lb dumbbells.

The squat can be done with a barbell or the dumbbells for less intensity. Both exercises target the quadriceps (muscles in the front of thigh), glutes and lower back.Execution - stand with a weighted bar on your shoulder with feet about shoulder width apart and toes angled outwards inhale and begin lowering your buttocks to the floor by bending your knees and keeping your torso straight, upon getting parallel to the floor, return to the start position by straightening knees and torso while exhaling. Please note the your shoulders and lower back needs to be good condition before you take on the barbell squat exercise.

Grant demonstrates the Squat with a 65lb barbell and another variation with two 20lb dumbbell. This exercise targets the abs, thighs, hamstrings, and glutes. To do this exercise effectively, stand with your feet hip-width apart before taking the weights on your shoulder. Slowly squat down as if you were going to sit in a chair and then squeeze your glutes and stand up again. Repeat these squats for one minute. Keep your weight back over your heels. Don't let your knees pass in front of your toes and make sure to keep your shoulders rolled back. Over time, increase the weight until you can do the squats with 10lb dumbbells.

The summer is almost over, but the road to getting fabulous legs isn't.

Flair continues to 'sum it up' to help you get toned legs with barbell, dumbbell squats, stiff-legged dead-lifts, leg curls, and sumo squat workouts.

Fitness expert Carlene Green, of Sandwest Fitness Studio, shared a variety of leg and thigh workouts to not only increase the release of growth hormones but to also give you stronger legs, develop core muscles and strengthen and develop your upper-body muscles.

Green noted that she loves what she does because it helps people transform their bodies, foster a healthy lifestyle and contribute to be their overall health.

She advised, however, that if you are starting your fitness journey, you should get into it with an open mind. It is also important that you discuss with your trainer what your goals are. If the trainer is not willing to work with you, go somewhere else.

Try these exercise to start your journey to fabulous legs.

Visit or call Sandwest Fitness for more legs and thighs exercise and advice for a strong and healthier you.

Tel: (876) 977-7176

c.green@sandwestfitness.com