ARTICLE: Get Leaner Legs (with Plyometrics)
Get Leaner Legs (with Plyometrics)
SELF.com
By Lucy Danziger, Wed, Jun 17, 2009, 3:08 pm PDT
It's baaack! Yes, shorts season is here. That means your legs get more exposure than ever, so naturally you want them to look slim, sexy and totally toned. We all know that walking and running can help sculpt legs, but the key to melting fat and building lean muscle is with plyometrics training, says übertrainer and new SELF contributor Jillian Michaels. Her favorite firmer? Jump squats.
"They will literally lift your legs and help you shed a ton of fat," she says. "Doing them burns more calories both while you're exercising and afterward. The move makes tiny tears in the muscle fiber, which creates an intense afterburn that accelerates the process of getting toned and conditioned. These moves utilize your body weight and they are absolutely fantastic for making you look leaner."
The jumping motion means the moves are plyometric, a type of explosive training that really helps you shed fat and get lean. Plyometrics burns serious calories and fatigues muscles, which is essential for toning, without extra reps or weight. By maxing out your effort like this, you use more energy in less time, shaving minutes off your workout and sculpting lean curves.
Another incentive to sculpt with squats: It can keep you healthier. Knees can ache when their cartilage wears thin, but toned legs may protect that padding. Among osteoarthritis sufferers in a study at the Mayo Clinic in Rochester, Minnesota, those with the strongest quadriceps preserved the most cartilage behind the kneecap. Fit thighs, which come courtesy of strengtheners such as squats and lunges (as well as low-impact cardio like Spinning), keep kneecaps from moving abnormally and grinding the cushion, even in healthy knees.
Want to try a plyometric squat?
Stand with feet shoulder-width apart, arms at sides, elbows bent 90 degrees as if holding ski poles. Squat until knees are bent 90 degrees, then spring up and to right, trying to get as much height as possible. Land in start position with knees slightly bent. Immediately squat, then jump up and to left. Do 8 to 10 jumps; work up to 20. Create sexier legs by pushing off your toes to tone calves with each jump.
Or try one of these top-notch, nonplyometric toners, which require only a towel:
Toe-roll lunge: Assume a lunge position with right leg in front, knee over ankle, left leg extended straight back. Place hands on waist. Push off ball of left foot, rolling forward onto left toes, then back to heel, in one motion. Don't let front knee go past toes. Do 15 reps. Switch legs; repeat.
Tiptoe plié: Stand with heels together, toes out, arms in front at chest height with elbows bent, palm facing body. With heels touching, bend knees, rise onto balls of feet and lower as far as you can. Slowly straighten legs and repeat, without letting heels touch floor. Do 15 reps.
Skier squat with twist: Stand with feet together and lower into a squat. Bring palms together in prayer position and twist torso to right, placing left arm against outside of right leg and pointing right elbow toward ceiling. Look up to right. Hold for three counts. Stand and twist to left. Do 10 twists on each side.
source: http://health.yahoo.com/experts/healthieryou/11310/get-leaner-legs/...
SELF.com
By Lucy Danziger, Wed, Jun 17, 2009, 3:08 pm PDT
It's baaack! Yes, shorts season is here. That means your legs get more exposure than ever, so naturally you want them to look slim, sexy and totally toned. We all know that walking and running can help sculpt legs, but the key to melting fat and building lean muscle is with plyometrics training, says übertrainer and new SELF contributor Jillian Michaels. Her favorite firmer? Jump squats.
"They will literally lift your legs and help you shed a ton of fat," she says. "Doing them burns more calories both while you're exercising and afterward. The move makes tiny tears in the muscle fiber, which creates an intense afterburn that accelerates the process of getting toned and conditioned. These moves utilize your body weight and they are absolutely fantastic for making you look leaner."
The jumping motion means the moves are plyometric, a type of explosive training that really helps you shed fat and get lean. Plyometrics burns serious calories and fatigues muscles, which is essential for toning, without extra reps or weight. By maxing out your effort like this, you use more energy in less time, shaving minutes off your workout and sculpting lean curves.
Another incentive to sculpt with squats: It can keep you healthier. Knees can ache when their cartilage wears thin, but toned legs may protect that padding. Among osteoarthritis sufferers in a study at the Mayo Clinic in Rochester, Minnesota, those with the strongest quadriceps preserved the most cartilage behind the kneecap. Fit thighs, which come courtesy of strengtheners such as squats and lunges (as well as low-impact cardio like Spinning), keep kneecaps from moving abnormally and grinding the cushion, even in healthy knees.
Want to try a plyometric squat?
Stand with feet shoulder-width apart, arms at sides, elbows bent 90 degrees as if holding ski poles. Squat until knees are bent 90 degrees, then spring up and to right, trying to get as much height as possible. Land in start position with knees slightly bent. Immediately squat, then jump up and to left. Do 8 to 10 jumps; work up to 20. Create sexier legs by pushing off your toes to tone calves with each jump.
Or try one of these top-notch, nonplyometric toners, which require only a towel:
Toe-roll lunge: Assume a lunge position with right leg in front, knee over ankle, left leg extended straight back. Place hands on waist. Push off ball of left foot, rolling forward onto left toes, then back to heel, in one motion. Don't let front knee go past toes. Do 15 reps. Switch legs; repeat.
Tiptoe plié: Stand with heels together, toes out, arms in front at chest height with elbows bent, palm facing body. With heels touching, bend knees, rise onto balls of feet and lower as far as you can. Slowly straighten legs and repeat, without letting heels touch floor. Do 15 reps.
Skier squat with twist: Stand with feet together and lower into a squat. Bring palms together in prayer position and twist torso to right, placing left arm against outside of right leg and pointing right elbow toward ceiling. Look up to right. Hold for three counts. Stand and twist to left. Do 10 twists on each side.
source: http://health.yahoo.com/experts/healthieryou/11310/get-leaner-legs/...
Replies to This Discussion
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Permalink Reply by Lindsay on -
Another incentive to sculpt with squats: It can keep you healthier. Knees can ache when their cartilage wears thin, but toned legs may protect that padding. Among osteoarthritis sufferers in a study at the Mayo Clinic in Rochester, Minnesota, those with the strongest quadriceps preserved the most cartilage behind the kneecap. Fit thighs, which come courtesy of strengtheners such as squats and lunges (as well as low-impact cardio like Spinning), keep kneecaps from moving abnormally and grinding the cushion, even in healthy knees.
Thanks for reminding me to read this Kat...
Hey Lynda... more reason for us "kneers" to JUMP!
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Permalink Reply by kkat55 on -
Interesting...I wonder if this would reduce my hamstrings because for some reason they really seem big (with muscle).
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Permalink Reply by San on
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I once thought that plyo was hell! Really! But I must say after 5 weeks of P90X, I've grown to like it. Major calorie burn and the heartbeat is off the meter! And I've lost an inch off of each thigh, inch and a half from the waist and an inch and a quarter from the hips! I'm happy!
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Permalink Reply by KatCarney on -
And I've lost an inch off of each thigh, inch and a half from the waist and an inch and a quarter from the hips!
San, that's AWESOME!! Results, results, results!!
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KatCarney said:And I've lost an inch off of each thigh, inch and a half from the waist and an inch and a quarter from the hips!
San, that's AWESOME!! Results, results, results!!
Your girl is a happy camper right now! And it's only gonna get better!
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Permalink Reply by KatCarney on
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San, if you love PlyoX, you'll REALLY love following up P90x with Insanity (after some recovery). It's like Plyo every day... http://www.fitcysters.com/group/shaun_T_insanity/forum/topics/shaun...
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KatCarney said:San, if you love PlyoX, you'll REALLY love following up P90x with Insanity (after some recovery). It's like Plyo every day... http://www.fitcysters.com/group/shaun_T_insanity/forum/topics/shaun...
I don't know Kat! Insanity! I'm going to live through you and Laura and see what happens. I really want to try CLX after P90X. Or at least I'm considering it.
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Permalink Reply by KatCarney on
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I really want to try CLX after P90X. Or at least I'm considering it.
Laura will certainly back you up on that one :)
But don't forget that 'recovery' article...take a good 'break' after P90x before starting up CLX. In fact, Insanity would fit in nicely there... hehe;)
If Laura is reading this, it might be nice to throw in an Insanity month in between P90x and CLX rotations next year.
(Holy cow. I can't believe, I'm already planning workouts for 2010. Now THAT'S insanity!)
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But don't forget that 'recovery' article...take a good 'break' after P90x before starting up CLX.
Oh most definitely! I have to admit I really miss doing SS. My recovery could consist of SS and CC. I want to experience all of the volumes. Then on to CLX. The possibilities are endless!!!! Ok. I need to calm down. This excited over exercise is insane!!
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Permalink Reply by KatCarney on
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I have to admit I really miss doing SS. My recovery could consist of SS and CC
I believe it. Debbie has been my 'go to girl' for YEARS. SS + CC would be a FABULOUS rotation. Can you imagine the results of a 4-week "Slim Training + 60 minute CC" rotation. Whew...slim, slim, slim...
I need to calm down. This excited over exercise is insane!!
hehehe!! There's a method to the madness - lol!
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