Quadriceps Exercise Conditions Your
Upper Legs To Pleasing,
Appealing Contours

The Great Leg Conditioning Exercise

I really appreciate the work quadriceps exercise does to my legs - it makes my legs look so sexy; I think so in the sense that they look sleeker, tighter and leaner.

I'm proud of my legs as they're beautifully contoured!

Hmmm....Nice.....And Appealing.....

The quadriceps (or quads) is a large group of muscles that consists of 4 parts:

• The Vastus Lateralis (on the outside)
• The Vastus Medialis (on the inside)
• The Vastus Intermedius (between the lateralis and the medialis)
• The Rectus Femoris (above the other 3 quads)

Don't worry about all the funny names, just refer to them as quads and you're fine!

To really shape up my quadriceps, Chad my trainer ,designs powerful quadriceps exercises for me plus putting me on a smart weight loss diet, over a period of time.

Whoa! I see results faster!

Let me run you through the powerful quadriceps routine so you'll experience fantastic results too!

1: Lunge

This exercise does wonder for your quads, also strengthens your hamstrings, thighs, butts and calves

Getting Into Position

Stand with feet hip width apart, hands on your hips.

Stand up tall by keeping your chest lifted, shoulders square and abdominals tight.

Keep your spine's natural curve.

The Exercise

Inhale, starting with your heel, step your foot forward about 3 feet and lift your left heel.

As your right foot lands, bend both knees so that your back thigh points straight down toward the floor and your front thigh is parallel to it.

To return to the original position, push off right foot and spring back up lightly so that both your feet return to their original starting positions.

Exhale as you move upward.

Do 12 repetitions.

Switch to do the other leg.

2: Squats

This exercise works powerfully on your quadriceps, also your gluteals and hamstrings

Getting Into Position

Stand with feet slightly wider than shoulder width, toes pointed just slightly out.

Place both hands behind your head, pull in your abdominal muscles while lifting your chest.

The Exercise

Squat down until your thighs are parallel to the floor, hips pressed behind your heels. Hold this position for few seconds, then stand up.

As you stand, rotate your hips forward, squeezing your butts tight without locking your knees.

Do 12 repetitions.

3: Quadriceps Extension

This exercise powerfully tones your quads and effectively shapes your upper leg

Getting Into Position

Lie with your lower back flat on the mat, your thighs and calves at right angles and your toes pointed.

The Exercise

Straighten one leg so that your toes point towards the ceiling.

Slowly lower to the original position. Your hips should not move.

Do 12 repetitions.

Switch to do the other leg.

So, you're done with the quadriceps exercise routine......

Expect to see your upper legs nicely shaped up in about 6 - 8 weeks.

Of course, don't forget to eat your smart weight loss diets too, girls.

You'll see faster results!

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