4 Steps To Toned Thighs — From Beyonce's Trainer
We found the workout that gave Beyonce her flawless body. (Photo: Courtesy of Getty)
Welcome to Pop-Up Workouts, a series of fitness routines created by top trainers and the best boutique gyms with convenience in mind.
Related: The 5-Move Supermodel Workout
While her amazing dance moves surely do wonders for her bod, Beyoncé’s incredible physique can be attributed to trainer Marco Borges, the real mastermind behind her health-conscious lifestyle: In addition to handling her fitness regime, he’s also responsible for her newfound commitment to veganism, and he partnered with the singer to launch 22 Days Nutrition, a meal delivery service. (Bey even penned the forward of Borges’ accompanying book, The 22-Day Revolution, available in April.)
These new business ventures and keeping one of the most famous singers in the world in top form undoubtedly keeps Borges busy, but when we asked him if he would be willing to reveal the moves responsible for Bey’s amazing legs (have you seen the 7/11 video?), he kindly obliged. Shock of all shocks, you don’t have to be superhuman to work out like Beyoncé—in fact, you’re just four simple exercises away from ***flawlessly toned thighs.
The Workout
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Now, these moves aren’t difficult to understand, per say, but Borges does warn that they’re deceptively tough on your muscles. “You may be sore for a few days after the first few times you try this,” he notes. But of course, no pain…well, you now how the saying goes. “Our legs are one of the muscle groups that are constantly being used even when we don’t think we’re exercising,” Borges says. “If you want to see rapid change, you must be willing to step out of your comfort zone because these muscles are conditioned to being constantly worked.” In other words, crank up the Beyoncé and give it your all.
Do three sets of this entire routine:
Jumping Lunges
1. Stand in a lunge position: Standing with your back straight, take one giant step forward so that your forward knee is aligned with your heel when you drop down.
2. Drop down, and jump explosively and switch your stance in the air as you drop back down into a lunge on the other side.
3. Repeat 10 times.
Plié Jumps
1. Stand with your back straight, core tightened, and feet out to your sides (slightly wider than your shoulders) in a split stance with your feet turned out.
2. Drop down into a plié, explode into a jump, and drop back into plié.
3. Repeat 10 times.
Related: 5 Workout Moves That Will Instantly Make You Look More Toned
Pelvic Lifts
1. Laying flat on your back, bend your right leg and place the foot firmly on the ground aligned with the opposite knee.
2. Lift and hold the other leg two to four inches off the ground as you use the planted foot to press and lift your hips off the ground using the inner thigh muscles.
3. Repeat 10 times and switch sides.
Reverse-Squat Kicks
1. Standing with your back straight and abs tight, step back into a reverse lunge.
2. As you return to standing position kick forward with the leg that lunged back and return to lunge without planting the foot anywhere except at the bottom of the lunge move.
3. Repeat 10 times and switch sides.
By: Victoria Dawson Hoff
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