There are only two options regarding commitment. You're either IN or you're OUT. There's no such thing as life in-between.
-- Pat Riley

Last week I wrote an article called Slimmer Thighs For Summer and the positive feedback from it was amazing. Just about everyone asked for a follow-up article.

I paid close attention to the feedback from people who were unable to perform the movements due to injuries, excessive body fat or simply trepidation with some of the movements. It is for you this article is written.

Some of you have a lot of body fat to lose and performing lunges, squats, etc., is simply too uncomfortable at this point. You want some simple exercises that you can perform in your home without struggle or fear of injury.

I want to start you on your journey to leaner legs, so I've designed a leg workout that will get you going on the right track.

Let's not forget the first golden rule: Total body fat needs to be reduced to make your legs lean and sexy. As you move toward your goal of leaner legs, you'll need to be consistent with your eDiets nutrition program, slightly and carefully increase your exercise time; and, focus on losing fat slowly week to week. This patient process will shed fat, preserve muscle and make you look tighter each month.

Concerning overall workouts, beginners should perform two 20-minute whole-body weight-training routines on alternate days of the week along with three days of moderate cardiovascular exercise for 20 to 30 minutes.

If you don't follow the above program, try to build it into your routine slowly and with care. Then, add my specialty leaner leg routine when your fitness level increases.

The specialty workout only needs to be done once or twice per week on alternate days.

Take your time with the exercises and focus on precise form. Your goal should be to isolate the leg muscles and create a slight burn -- which you'll enjoy because you'll know your leg muscles are working to the fullest.

THE LEANER LEGS WORKOUT

A. Ankle Weight Supine Leg Lift

Starting Position:

 

Place an ankle weight on your left ankle.

Sit on a mat and lean back so your upper body is resting on your forearms.

Bend the right leg so the knee forms a 45-degree angle with your left leg out straight in front of you with a slight bend in the knee.

Your head and neck should be relaxed.

Movement:

• Contracting the quadriceps muscles, raise the left leg until it is parallel with the upper right leg.
• Slowly return to the starting position.
• After completing the set on the left side, repeat on the right side.  

Key Points:

• Exhale while lifting the weight.
• Inhale while returning to the starting position.
• If you have one leg that is more dominant than the other, start out with the less dominant leg first.  

Perform two sets of 20 slow and controlled repetitions on each side. Wait 30 seconds after the second set and then begin the next exercise.