Hi everyone - my legs are my biggest trouble area (thighs mostly) so I wanted to try my own challenge- using a similar format to the Hoe Down Challenge - I'll start it in the next thread. The Awesome Legs Article Link
And here are some great "tweaks" from an older post from Esther Choi
"Wow, you have AWESOME LEGS!"
If you have the new Fit Body magazine, you'll see an article on Awesome Legs. But for those of you who don't have a copy, no worries... we'll tackle it here! (BTW, if you don't have this magazine, you should get it... not b/c I'm in it but b/c there's a great Mommy section that will inspire you!)
Now, here's the great thing about Awesome Legs... not only will you tackle them thighs, you will feel this move in your abs, lats and triceps. No joke!
1. Lie on your back and bring your knees into your chest.
2. Arms are straight beside your body (full fiber activation) w/ hands in jazz hands pressing hard into the floor (this is where the triceps come in).
3. Straighten your legs making sure your body now looks like the letter "L." (Note: You will need to bring your legs slightly away from your body. You will feel your abs activate but do not let your lower back come off the floor.)
Side note: Gravity is now your friend. It wants to keep your abs going towards the floor. Help it along... navel to spine and deepen the muscle contraction. You will definitely feel it in the abs as you do this move, plus afterwards!
4. Do a big shoulder roll so your shoulders press into the floor as well as your arms (this is where the lats come in - try to keep the lats activated). At this point, your entire back should be imprinted into the floor (If you imagine yourself lying on sand and then you got up, your entire spine should be visible in the imprint).
Side note: just doing this should work up a sweat. If you are finding this hard, then you are doing it right!
5. Point your toes, heels are together (like in ballet). Here is the count/rhythm (everything is done in 8-count rhythm):
Bend R leg for 2; L leg for 2; R leg for 2; L leg for 2; then singles, R-L-R-L-R-L-R-L
Side note: Remember those Concentrated Plies? Please go slowly (not too slow but slow enough) so that you can think to activate the leg that is straight, plus activating the pressing of the hands/arms and navel to spine, you know, all that good NK stuff!
6. Pigeon toes - press heels towards ceiling, pigeon toes and repeat above rhythm in bold.
7. Repeat #5 and #6.
8. Point toes (ballerina). Cross your legs 3 times (here's the trick - reach higher and higher w/ your toes which will make your legs stay in full fiber activation). Remember to press your hands/arms into the floor w/ abs tight and lats locked.
9. Bend your knees for 2 counts then
10. Press ankles together, press hands/arms into the floor; press lower back and shoulders into the floor, too, then
11. Reach your toes towards the ceiling but keep your knees as far apart as long as you can. Imagine a ball in-between your legs and you are trying to squeeze it.
Side note: You are using Leverage Isometrics here... you are using your hands/arms, abs and lats pressing into the floor to help squeeze your legs to the ceiling.
12. Repeat #9-#11.
13. You can repeat the entire sequence for two, crazy sets!