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Sumo squats are one of the first moves trainers recommend for strong and shapely legs because they work the glutes and inner thighs. If the sidearm raise is too much right now, forget the dumbbells and just work the legs:
Stand with legs wide and toes pointed slightly outward. Hold a pair of dumbbells in your hands with arms at your side, palms facing down.
While raising your arms to just below shoulder height, bend down until the knees are directly above the ankles.
Straighten your legs and lower your arms simultaneously.
Complete three sets of 15 reps.
Wall Sits With Leg Extension
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1/29/2014
These are no ordinary wall sits! By extending your leg, you will definitely feel the burn in your quads and core too:
Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.
Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so
you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.
With your core engaged, extend your left leg out. Hold for 15 seconds, then lower.
Repeat the same motion, slowly lifting your right leg. Hold for 15 seconds.
Perform for one minute.
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