5 Simple Moves for Long, Lean Legs
If you're into Instagram fitspo ("guilty"), you've probably seen Rachael Attard in your feed. The Australian PT and nutritionist is a successful fitness blogger, and has amassed an impressive following north of 49K. Her passion for wellness, in her own words, revolves around "helping women discover how to live happier and healthier lives by making the right fitness and nutrition choices." Which is probably why her popularity was sparked by a program aimed at slimming down a body part women often struggle with—their legs.
Since Attard specialises in toning moves that don't add bulk, we were excited to discover her latest workout. Based on the fat-torching principles of HIIT, it's great for slimming down, and made up of 5 simple (and equipment-free) moves. According to Attard, "overdoing it on the leg exercises (squat jumps, burpees, jump lunges, etc) can cause you to gain too much unwanted muscle", so the moves that follow target the whole body. To follow along, do each exercise for 30 seconds, and complete the full circuit without rest. Once you've done one round, rest for 2 minutes. Attard recommends aiming for 4-5 rounds in total.
Keep scrolling to learn the moves.
#1: Broad Jump + 4 High Knee Runs
The broad jump (aka the standing long jump) is a common move used to both improve and measure explosive leg strength. Start by squatting deeply into your heels and pulling your arms back, then explode into a forward jump, keeping your gaze straight ahead. Follow with four high knees.
#2: Shoulder Tap Push-Ups
Start in the standard push-up position with your hands slightly wider than shoulder-width apart. (You can perform this move on an incline to make it a little easier.) Bend your elbows to lower your torso to the floor and press back up to complete the push-up. Then, tap each shoulder with the opposite hand.
#3: Butterfly Crunches
Lie on your back with your knees bent out to either side and the soles of your feet together. Place your hands behind your head. Exhale, and bring your hands and knees toward each other, performing a full-body crunch. Lower back to the starting position to complete one rep.
#4: High Knee Runs With Step
Stand in front of a step or sturdy chair with your feet hip-width apart, and arms by your sides. Jump from one foot to the other, lifting your knees high enough to tap your raised foot on the step in front of you. (If you don't have a step, raise your knees to as close as you can to hip-height.)
#5: Tricep Dips
Sit on a bench or sturdy chair and position your hands shoulder-width apart on either side of you. Slide your backside off the bench with your legs extended out in front. Straighten your arms but don't lock them—a little bend in your elbows helps target the triceps. Slowly bend your arms and lower down towards the floor until your elbows hit a 90-degree angle. Press into the bench to return to the starting position for one rep.