hi I’m Veronica watchmojo.com and today
fitness expert Shelly MacDonald is
giving us some tips and tricks so we too
can have tina turner’ legs can you tell
us a little bit about what we’re about
to see I’m gonna try to show you
exercises that incorporate a lot of the
parts of the leg not just the typical
quads and the glutes but hamstrings
inner thigh outer thighs so that you
don’t have to do as many exercises yet
you get more bang for your buck per se
and exercises that can give you enough
resistance that you don’t need weights
now even though we want Tina Turner
worthy legs we should still work out our
entire body right this is typical of
women to go for their legs and their abs
okay so from the waist down that’s what
women want and usually from the waist up
is what guys want but due to postural
issues neck pain issues we need to work
everything so to get those Tina Turner
legs I’m going to show you about four
different exercises to help you get
there now the first one is a squat and
it’s a very functional exercise and most
people don’t really know how to do a
squat properly but I’ll show you how to
start to learn simply take a chair and
stand in front of it and then put your
feet about hip distance apart so all you
do is sit in the chair and stand up now
key points to this is to look down and
make sure that your knees don’t pass
your toes most people when they do a
squat their heels come up and their
knees go forward and it can be really
uncomfortable on the knees
this way you fire up a lot more of the
glutes and the back of the thighs and
those quadriceps and then when you feel
like you’ve got that movement you get
rid of the chair and you do it all on
your own
now when it gets to be a little too easy
that’s when you start to pick up some
weights another great exercise for the
legs is the lunge now there’s different
phases to the lunge you want to start
with the stationary lunge
you want to take your feet apart so that
you feel like there’s a little bit of
stretch in the back leg tuck your hips
under just a little bit
then bend both knees the knee does not
go in front of the toe and you balance
on the back toe and most of the weight
goes into the thighs and the buns on the
front leg now the next phase is the
forward lunge so you start with your
feet hip distance apart and you step
forward heel toe contact
heel toe contact and you really push
hard to come back again a knee stays in
line with the ankle if you can shoulders
over the hips and lifting your back heel
now we need to get a bit too easier you
can simply walk with them step and
together step and together and continue
to work those thighs and buns one more
variation if you want to add inner
thighs is step out and together and out
and together make sure that back knee
everything lines up straight forward so
that you get that inner thigh pull and
of course once you’ve mastered all that
pick up those dumbbells and add some
weight ok another great exercise to help
incorporate your inner thighs and outer
thighs into your squat and make it a
really complete leg workout is the wide
squat or the plie
so we’re gonna start in plie position
with your feet quite wide you want to
think about your back is if it’s sliding
against a wall and you continually try
to push your knees towards the back of
the room to open up those inner thighs
and you can add a little calf work to it
if you like to make it a little more
intense that way you get the lower limbs
happening and then if you want to make
it more intense brag the foot in and
really fire up those inner thighs more
the next step soccer kick without moving
those hips and then when you want to add
the outer thighs you turn your feet
forward and you kick up to the side and
that way with that exercise you get the
front back of the thighs your buns and
inner and outer thighs here’s a little
exercise I like to do that you can do at
home with a chair straight legs
shoulders down arms out
please your buns and lift your hips now
roll down one vertebrae at a time
and then when you want to make it a
little bit harder you simply bend your
knees and either put your feet a little
bit flatter on the chair or heels and
then push straight out keep your chin up
and push all the way up now the third
and hardest version is the one-legged so
you want one leg up and you want to push
through that one leg and the intensity
is quite a bit more so you’re gonna feel
this exercise a lot through the
hamstrings and the glutes
fitness expert Shelly MacDonald is
giving us some tips and tricks so we too
can have tina turner’ legs can you tell
us a little bit about what we’re about
to see I’m gonna try to show you
exercises that incorporate a lot of the
parts of the leg not just the typical
quads and the glutes but hamstrings
inner thigh outer thighs so that you
don’t have to do as many exercises yet
you get more bang for your buck per se
and exercises that can give you enough
resistance that you don’t need weights
now even though we want Tina Turner
worthy legs we should still work out our
entire body right this is typical of
women to go for their legs and their abs
okay so from the waist down that’s what
women want and usually from the waist up
is what guys want but due to postural
issues neck pain issues we need to work
everything so to get those Tina Turner
legs I’m going to show you about four
different exercises to help you get
there now the first one is a squat and
it’s a very functional exercise and most
people don’t really know how to do a
squat properly but I’ll show you how to
start to learn simply take a chair and
stand in front of it and then put your
feet about hip distance apart so all you
do is sit in the chair and stand up now
key points to this is to look down and
make sure that your knees don’t pass
your toes most people when they do a
squat their heels come up and their
knees go forward and it can be really
uncomfortable on the knees
this way you fire up a lot more of the
glutes and the back of the thighs and
those quadriceps and then when you feel
like you’ve got that movement you get
rid of the chair and you do it all on
your own
now when it gets to be a little too easy
that’s when you start to pick up some
weights another great exercise for the
legs is the lunge now there’s different
phases to the lunge you want to start
with the stationary lunge
you want to take your feet apart so that
you feel like there’s a little bit of
stretch in the back leg tuck your hips
under just a little bit
then bend both knees the knee does not
go in front of the toe and you balance
on the back toe and most of the weight
goes into the thighs and the buns on the
front leg now the next phase is the
forward lunge so you start with your
feet hip distance apart and you step
forward heel toe contact
heel toe contact and you really push
hard to come back again a knee stays in
line with the ankle if you can shoulders
over the hips and lifting your back heel
now we need to get a bit too easier you
can simply walk with them step and
together step and together and continue
to work those thighs and buns one more
variation if you want to add inner
thighs is step out and together and out
and together make sure that back knee
everything lines up straight forward so
that you get that inner thigh pull and
of course once you’ve mastered all that
pick up those dumbbells and add some
weight ok another great exercise to help
incorporate your inner thighs and outer
thighs into your squat and make it a
really complete leg workout is the wide
squat or the plie
so we’re gonna start in plie position
with your feet quite wide you want to
think about your back is if it’s sliding
against a wall and you continually try
to push your knees towards the back of
the room to open up those inner thighs
and you can add a little calf work to it
if you like to make it a little more
intense that way you get the lower limbs
happening and then if you want to make
it more intense brag the foot in and
really fire up those inner thighs more
the next step soccer kick without moving
those hips and then when you want to add
the outer thighs you turn your feet
forward and you kick up to the side and
that way with that exercise you get the
front back of the thighs your buns and
inner and outer thighs here’s a little
exercise I like to do that you can do at
home with a chair straight legs
shoulders down arms out
please your buns and lift your hips now
roll down one vertebrae at a time
and then when you want to make it a
little bit harder you simply bend your
knees and either put your feet a little
bit flatter on the chair or heels and
then push straight out keep your chin up
and push all the way up now the third
and hardest version is the one-legged so
you want one leg up and you want to push
through that one leg and the intensity
is quite a bit more so you’re gonna feel
this exercise a lot through the
hamstrings and the glutes
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