Shape up your lower body and burn more calories at rest afterwards? We’re in! By Estelle Low
You don’t have to be a seasoned runner to have lean, toned legs. This tried-and-tested workout by Jon Denoris, a UK-based fitness expert and author of The Pop-Up Gym ($29.90, major bookstores), truly delivers. “These exercises don’t just power the legs, but also rev up metabolism,” says Jon.
Follow this workout to rid those thunder thighs.
How it works Do five or six sets of this circuit in sequence within 20 minutes. Rest up to 30 seconds in between. Remember to warm up before the workout, and cool down afterwards.
What you need A 2kg to 4kg bag, dumbbells or medicine ball.
1. BODYWEIGHT SQUAT
Works legs, butt and abs
Stand with feet shoulder-width apart, tighten core muscles and keep spine neutral. Hold bag (or other weight) in front of you [a]. Lower into squat by pushing buttocks back as if sitting on chair. Hips and knees should be aligned. Make sure knees do not extend beyond toes or turn inwards or outwards [b]. Rise and return to [a]. Do 12 reps.
Tone it down If this exercise feels tough and you have difficulty maintaining good form, do it without added weight. Place your hands behind the head while doing a squat. This opens up the chest and thoracic spine (upper- and middle-back), making it a great posture strengthener.
Next: Anterior Lunge