How To Get The Legs Of A Victoria’s Secret Model
Are you looking to have the Victoria Secret`s killer legs? For those head-turning gluteus and calves that look amazing no matter how many inches of heel your shoes have? Well then, the best thing you can do is work those legs. And don`t think that a simple walking down the street or jogging will help you; you need to build your muscle and strength so that you can have those perfect Victoria Secret`s legs.
But first let’s talk a bit about the legs structure(muscle):
The quadriceps or the “quads”, yet better known as the front thigh, is the most important muscle group of the lower limbs and it consist of four muscle sections. The most common muscle of the group is known as the rectus femoris, while the other three muscles are the vastus medialis, vastus intermedius, and the vastus lateralis.
The hamstrings or the back thigh is a group formed of three muscles: the bicep femoris, the semitendinosus and the semimembranosus.
The adductors, also called the inner thigh, are represented by a group of five muscles: the pectineus, the adductor brevis, the adductor longus, the adductor magnus and the gracilis.
The abductors (outer thigh) are the gluteal muscles, particularly the gluteus medius and minimus.
Now that you know what every muscle of your legs is called your next step before a workout is for you to think what you are really looking for. Do you want to have legs that are long and lean or do you want a more athletic and toned type of look? Either way the workout that we create will help you have both looks. This type of workout will also help you to increase your strength, and have more muscle definition and curves where you’ve always wanted them.
Let`s get started then: for this workout you will need a mat. Any will do, but don’t try to shy yourself from the workout only because you don’t have the training mat- the floor is good as any special training mat. Try to find the perfect, flat place in your house to exercise. The exercise shouldn`t take more than 45-60 minutes. So be sure to be preparing physically, but mentally also.
Skater Lunge: You start by performing a reverse lunge with your back leg by creating a bit of an angle. Jump to the side and bring the opposite leg behind you, only touching the ground with your toe. Quickly leap back the other direction and continue alternating until you feel how tour muscle star to burn. For a quick result keep your knees bent and stay as low as possible to really work your quads.
Lunge Jumps: Put your feet together, and bend your elbows to a 90 degrees position. Jump forward with your right foot and at the same time push straight up with your arms spread in front of you. Don`t forget to keep your elbows still bent. Just like in the first exercise. Switch your legs in midair (scissor type) and land in a lunge with your left leg forward. Repeat, 10 sets, while switching legs again.
Low Lunge Hover: Part your feet until they in the same line as your hips before stepping your right foot back and lowering into jump stance with the left knee over the ankle. With your arms over your head, push forward from the middle/waist. Now, you have to lower your chest forward toward your thighs and bring your arms straight forward. While keeping the left leg straight, bring the right leg up. Hold for 3 seconds before returning to the starting lunge position (3 reps; switch legs and repeat).
Knee Lift-Leg Kick Combo: Lie on your right side with the upper body supported by your triceps and your right elbow. In this position the elbow has to be flat on the floor/mat, by your side. Put together your legs and hip, and then bend your knees. Lift the leg that’s on top (it has to be bended), try to keep it at a 90 degrees level and the slowly lower it back. Align both legs and let them fall into a position that leaves one leg split over the other. Put the bottom leg up, by creating a 1-2 inches distance between the floor and your legs, while keeping your knees forward. Get back into the position at the beginning of the exercise (this will mean that you finished a round). Do 10 to 20 reps, on one side, and that switch to the other side.