Sculpture

Steve Hochman asked:


Today there are a variety of people who are working out to make sure that they look great, but many people forget about their legs. They either don’t give much of an effort when working on their legs or the totally skip training them altogether. This can make the body end up looking disproportioned and give people legs that are often called “chicken legs.” However, it is possible to learn how to build and sculpt your legs using special exercises that are designed to help target your legs. They’ll help you burn more calories, you’ll build muscle, and you’ll end up with strong and nicely sculpted legs. If you want to develop the entire leg, you’ll need to train the thighs, hamstrings, and the calf muscles. So, here are a few of the top exercises for legs that can help you to build up and sculpt your legs so they look great.

Tip - One of the fastest ways to lose unwanted weight and belly fat is to gain metabolism raising muscle on your legs.

Exercise #1 - Squats - Squats are a great exercise to use on your legs and they will help you to tone up your thighs, on the inside and the outside, as well as your buttocks. Squats can be done with or without weights. Basically to do them without weights, you stand with your feet about shoulder width apart and then you lower yourself as if you were going to sit down into a chair until you have your thighs so they are parallel to the floor. Then you need to go back up into the standing position. You should start out without any weights, and then later you can add weights if they become easy for you.

Exercise #2 - Leg Presses - Leg presses are also great exercises for helping to build your legs and sculpt them as well. This exercise is done by pushing weights away from you just using your legs. It helps to work out your hamstrings and your quadriceps as well as your buttocks.

Exercise #3 - Walking Lunges - No doubt you’ve heard of regular lunges, and the walking lunge is just a bit different. It is designed to work your quads, your hamstrings, and the thighs. You start by standing upright, then you lunge forward with one leg, but you don’t let your knee go further than your toe. Then when you get to the bottom of the lunge, you use the back leg to get back to the standing position. For starters, it is best to do it without weights, but once you get the hand of it, it can be done with weights as well for even better results.

Exercise #4 - Dead Lifts - While this exercise can be great for the entire body, you’ll find that it works out your hamstrings and quads especially. Basically this is an exercise where you are going to need a loaded barbell. You take the barbell and you lift it off of the ground from a squat, bent over positions. It is definitely not an easy exercise, and it also helps you build not only your legs, but your back, buttocks, and even your arms and shoulders.

Exercise #5 - Lying Leg Curls - Lying leg curls are excellent for working and sculpting your legs as well. Usually they are done on a machine, but they can be done without a weight machine as well. If you’re doing them without weights, you’ll want to lie face down with your legs straight out behind you, keeping your hips on the floor. Then you’ll bend your needs and curl your legs towards your buttocks and then release your legs back to the starting position. It can also be done with a weight machine, adding weights to the same movement to further strengthen your hamstrings.

Exercise #6 - Calf Raises - Of course there are many people who forget about their calves, but you’ll want to make sure that you build and sculpt your calve muscles as well, and calf raises are the perfect exercise to do so. Calf raises are easy to do. All you need is something that is a bit raised, such as some blocks, stairs, or you can even do them right on the floor. Make sure that your feet are a bit apart and then try to let your heels down so you get a stretch, then rise up all the way on to the balls of your feet and hold a few seconds until you feel the stretch. Do 10-20 reps to nicely sculpt your calve muscles.



CLINTON

Steve Hochman asked:


Have you ever noticed that when you try on a new pair of jeans, the first thing you do is turn around and look in the mirror to see how they make your **** look? It even happens at home, no matter how many times you’ve worn them, the first thing you do is look at your rear. It’s true, watch yourself and others and see what happens.

Men and women alike all have this affinity for a nice butt, not just a nice butt, a really great butt, so we try to find ways that will give us the look we want. The thing you need to keep in mind is that it’s not just exercising that will give you that great rear profile that you’re looking for. You have to work out your derriere with sculpting exercises to get the glutes in the shape you desire.

So to help you obtain the rear you want follow the top six **** sculpting and trimming exercises listed here.

**Tip 1 - When performing most **** sculpting exercises, it is very important to keep the weight on your heels. This will cause the stress from the exercise to go to your **** and not your knees.**

1. Reverse Step Back Lunges.

For support hold on to a bar at chest level (like the one on a smith machine), place both feet directly under the bar. Keeping the weight on you left heel, step back with your right leg and far enough so that when you lower your body, you end up in a lunge position with your left thigh and shin at a 90-degree angle. Now raise your body back up lifting your right knee up to the bar. Repeat 20 to 30 times then switch legs.

**Tip 2: Any time you are doing Lung exercises you need to keep your upper body as upright as you can to reduce strain on your back. Start slow and don’t go too low if you are new to the reverse lunge. As you progress you will be able to lunge deeper and to work your glutes more and more.**

2. Walking Lunges (with or without weights)

Standing straight, step forward as far as you comfortably can, place your foot down heal first. Flex your hip and knee and lower your body until the rear knee is almost to the floor. (Do not let your front knee go over your toe.) With the assistance of the rear leg, stand on the front leg, lunging forward with the opposite leg. You will need an area where you can walk about 20 feet unobstructed.

3. Dead Lift

Using a barbell and weights suited for your fitness level, stand with your feet shoulder width apart and bend forward from your hips, keeping your legs straight or a just slightly little bent (not squatting). Make sure to keep your back flat for this exercise to work and to avoid injury. When you reach the end of the movement towards the floor, tighten your **** and hamstrings as you slowly move back to the starting position. Keep the bar close to your legs throughout the entire movement. Repeat 20 to 30 times.

4. Squat

Stand with your feet shoulder width apart and forward. Keep your lower back straight and lower your body down to about a 90-degree angle as if you are going to sit, letting your hamstrings and glutes do all the work. Then pushing up through your heels using your gluteus and hamstrings come back to the standing position. Repeat 20 to 30 times.

5. Wide Stance Dumbbell Squats

Stand with your feet so that they are about one foot wider than your shoulders. Point toes outward to a 45-degree angle. Hold onto a dumbbell and squat down pushing your knees outward until your thighs are parallel to the floor. Now raise your body back up and clench your **** cheeks at the top for 3 seconds. Repeat 20 to 30 times.

6. Step Ups (with or without weights)

Place one foot on a bench so that your thigh is parallel to the floor, the knee pointing in the same direction as the foot throughout. Pushing heel into the bench step up, then slowly step back down while concentrating on the leg up on the step. Make sure to keep your upper body straight during exercise. Do one leg for 15 to 20 repetitions then change legs, or alternate legs for 20 to 30 repetitions each. You can maximize this workout by standing away from the bench to emphasize the glutes or standing closer to the bench to emphasize the quads.

With these exercises it won’t be long before you have some absolutely fabulous glutes and the rear profile you have been looking for.



HUGO