Courtesy of SparkPeopleDana Meltzer Zepeda, SELF magazine
Not everyone is genetically blessed with mile-long gams but, luckily, you don't need to be a 6-foot-tall supermodel to get sexy legs in time for holiday dress season. Instead of logging long hours at the gym, try these sneaky leg toners, inspired by one of our faves, Coach Nicole, and her latest workout DVD, SparkPeople: Total Body Sculpting for fast and dramatic results. The best part? Do 'em at your desk, on your cross-country flight or even while watching TV. For real, you guys!
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"These moves can be done right from your desk chair while you type, read emails and talk on the phone," she says. "You literally have no excuses!" Just incorporate the workout below into your regular routine 3 times a week to tone up your quads, abs, thighs, hamstrings and glutes faster than you can say "Happy 2013."
HIP FLEXION: Sit at the edge of a chair, back straight, not leaning against the chair. Engage abs and keep feet flat, hips distance apart. Lift left thigh off the chair as high as possible without leaning toward your chair back. Release back down to complete one rep. Continue for 10 to 20 reps on the same leg before switching sides.
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KNEE EXTENSION: Start in the same position as Hip Flexion. Lift left thigh up and keep the back of it hovering above the chair seat. Straighten knee as if kicking toes straight up towards the ceiling. Bend knee back to starting position to complete one rep. Continue for 10 to 20 reps on both sides.
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CHAIR HOVER: Start sitting at edge of chair. Rest hands at sides of body. Engage abs and slowly stand up from the chair, rising just a few inches. Stay as low as possible, hovering the glutes over the chair seat. Repeat this small range of motion moving from sitting to hovering and back for 10 to 20 reps for a complete set.
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