Do the leg work this summer and you'll tone every part of your limbs.
The perfect legs might seem like a dream to some, but with a little hardwork improved definition is definitely achieveable. The following five moves will help you on your way to leaner limbs.
Place your right foot on a bench or chair that is approximately knee height. Push down through your right heel and stand up on the bench. Without stopping, continue to move the left leg forward until the knee is at hip height and at a right angle (in a running style). Balance for a moment before slowly lowering your left foot to the ground, touching down lightly with only your toes, and then spring straight back up for your next rep. Focus on maintaining your posture throughout the exercise and fix your gaze on the horizon in front of you. Do all the reps on one leg, then swap over.
Variations: Higher step, weight in one hand or both or alternating legs
Reps: 15 to 30 each leg
Stand with feet shoulder-width apart and take a long stride forward, keeping the same width between your feet. Raise your back heel off the ground. Keep your torso upright. Drop your back knee directly down to a point just off the ground, keeping the majority of the weight through your front heel. Raise your knee and repeat without stopping at the top of the movement. Keep your gaze forward throughout the exercise. You should feel this exercise in the glute (buttocks) in your front leg and the upper thigh in the back leg.
Variations: Stepping forward, stepping back, walking, jumping or holding weights
Reps: 10 to 20 each leg
Stand on your left leg, maintaining good posture. Bend forward at the hips, keeping long through your spine, reach your right hand down and touch your left big toe. Kick your right leg out to the back. Keep your left knee slightly bent and your gaze fixed on a point in front of you. Pause for a second and then slowly rise back to upright. Keeping your right foot off the ground, go straight into your next rep. Do all the reps on the left leg before starting on your right.
Variations: Standing on a step so your hand goes below your foot, holding a weight in the reaching hand or alternating legs
Reps: 8 to 15 each leg
Lie on your back, with your heels on a Swiss ball, your legs straight and your arms out to the sides. Lift your pelvis until your body is straight from heels to shoulders. Now slowly roll the ball towards your backside, onto the soles of your feet, and pause. Keep your pelvis high. Slowly return your legs to almost straight and repeat. Start with three sets of eight reps and gradually work up to 15. To increase the intensity, gradually bring your arms closer to your body (pictured), and eventually try with your arms across your chest for the ultimate hamstring workout.
Variations: Arms by your sides, arms in the air and one legged
Reps: 10 to 20
Just about any exercise should have a core component and these exercises are no exception. Maintain a long and strong torso throughout. Keep reminding yourself to lengthen the gap between your sternum and your bellybutton.
Just because we've featured five leg exercises today doesn't mean that these exercises by themselves would make a good workout. Full-body workouts are always better. What you can do is include two to three of these exercises in your full-body workouts. After all, you'll need a killer upper body to go with your legs.
Danielle Holt, 31, from Sydney, works in finance. She swims and dances three times a week and does circuit training.
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