Sculpt Your Legs at Home: Amanda Holden's Trainer Shares 8 Simple Exercises
The good news is that you don't need a gym membership to sculpt your legs like Amanda. Alasdair Nicoll, a personal trainer and expert tutor at The Fitness Group, has crafted a lower-body workout that you can do in the comfort of your own living room. Whether you're a fitness enthusiast or a beginner, these eight simple exercises using just your bodyweight can help you achieve strong, shapely legs. Let's dive into the details of this home workout routine.
The Rise of Home Workouts:
Alasdair Nicoll highlights the trend of people turning to home workouts, especially during the past few years of lockdown. With the convenience of exercising at home, individuals worldwide have achieved remarkable results. Now, Alasdair brings you a lower-body workout that requires minimal equipment – just your bodyweight or improvised weights like dumbbells, rice bags, or tins.
The At-Home Leg Workout:
Follow these eight exercises with the recommended repetitions, aiming to complete the circuit three times at a minimum. If you feel up for the challenge, push for five rounds. Allocate a 60-second rest between exercises to allow your body to recover. As you become more comfortable with the routine, consider shortening the rest period.
1. Goblet Squat to Heel Raise:
Begin with a goblet squat by holding a weight or even a household item like a tin of paint at chest level. Stand with feet slightly wider than shoulder-width apart. Lower into a squat, pushing your bum back between your heels. As you rise, lift onto the balls of your feet for a heel raise, targeting the calves. Repeat and feel the burn.
2. Kneeling Glute Kickbacks:
Position yourself on hands and knees. Extend one leg straight back, engaging the glutes. Squeeze your bum for two seconds before bringing the foot back in. Alternate legs for 10 to 15 repetitions on each side, focusing on shaping the back of your thighs and buttocks.
3.Kneel to Squat:
Experience the burn with this challenging move. Start kneeling on both legs and rise, one leg at a time, into a squat position. Reverse the movement back down to kneeling. Keep your gaze forward and stay low. Repeat for 10 reps on each side, feeling the intensity in your lower body.
Step forward with one foot, maintaining a straight back and looking forward. Bend both knees, aiming to sit your bum toward the floor. Allow your back knee to graze the floor and return to an upright position. Hold a chair for support if needed, and complete 10 to 15 reps on each leg.
Lunges are effective for overall leg workout, and reverse lunges target the back of the legs. Start with feet together, step back, bend the knee, and push off the front foot to return. Hold onto a chair for support if required, add weight for intensity, or pause at the bottom for an extra challenge.
Lie on your back, bend your knees, and keep the soles of your feet on the floor. Push your feet into the ground, lifting your hips toward the ceiling. Squeeze your bum at the top and lower back down. Add a pause or a resistance band for extra tension. Modify based on your fitness level.
For chiseled thighs, perform step-ups. Stand side-on to your stairs, holding the bannister. Place one foot on the second step and push off until both feet are level. Lower yourself back down and repeat for 10 to 15 reps on each leg. Progress by adding weight or using a lower step for ease.
Engage your quads with a wall sit. Sit against a wall with knees level with hips and a straight back. Hold for as long as you can, starting with 20 seconds and increasing gradually. Adjust difficulty by holding a bodyweight squat or adding weight.
With Amanda Holden as inspiration, this at-home leg workout designed by Alasdair Nicoll allows you to achieve stunning results without leaving your living room. Embrace the challenge, personalize the routine to your fitness level, and sculpt your legs to perfection. Say goodbye to the gym and hello to strong, shapely legs with these eight simple exercises.