Working the Legs like Cheryl – Part 1

X Factor Live Results Show 1

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Fitness and Lifestyle Expert Sonia Palecek  says:

I absolutely adore Cheryl wearing those gorgeous miniskirts and having her toned legs on show.

On several occasions I’ve read that Cheryl does not like her legs. Well; we think they are fabulous and this week I will show you how to start toning yours, so you can pull off her glam style.

Nothing beats LUNGES when it comes to not only toning the legs but also being able to move fast in different planes. This is a functional exercise, superb for dancing, but you do have to ensure you align your hips, knees and ankles correctly. First, let’s look at how to work on the hips/pelvic stability.

ONE LEGGED BRIDGE

This is a great Pilates exercise that will make your bum work hard.

It also promotes stability in the pelvic region.

• Lying on your back, bend your knees and have them hip width apart.
• Have the arms by your side.
• Squeeze your bum cheeks together as you lift your bottom off the floor.
• Come up till about the tips of your shoulder blades.

• Maintain the buttock squeeze as you lift one leg right up towards the ceiling.
• Lower that leg to about the middle of the calf of the other leg, then lift up towards the ceiling again.
• Repeat 3 times on each leg.
• Try 2-3 sets.

! Do not let your pelvis drop at any point, keep it parallel at all times.

! You should feel this in your bum and not in your lower back.

LUNGES

• Stand with your feet hips width apart.
• Step right back with one leg; keep your arms on your hips.
• Lower down in a lunge.

! Ensure both knees are bending.

! Knees have to stay in line with the middle of your feet.

! Do not allow your front knee to bend passing the toes.

! Keep your torso long and vertical, avoid leaning forward, brace the abdominals.

! Do not rush it, slower you go, better aligned you will be and muscles will work harder.

• Lift up, switch the legs and repeat.
• Try 2-3 sets of 12-15 reps on each side.
• Add pulses at the end of the sets for more intense workout.

! Feel the thighs and bums working, you should not be experiencing pain in your knees.

Practice these static lunges 3-4 times per week and I promise you will soon start to notice the difference.

Sonia Palecek Palecek Principles

*** It is recommended that you seek qualified instruction and medical advice before starting an exercise routine