Fabulous Fall Legs For Short Skirts and Knickers!

Ms Johnson,
I need desperate help. I am a model in London and I have been slacking over the last few weeks. I read one of your marvelous articles on Netscape and I know you can help me. I just got a call from by agency and they asked me if I could build a “booty”, and get some curves on my thighs for the new fall skirts and knickers. Apparently they feel that a curvy shape is in and the couture fashions will show better on me. I will be walking with Internationals who always have great curves. I have three weeks to get ready for the catwalk. What do you suggest?
- Molly W.


Hi Molly,
First of all congratulations on your new booking and secondly, thank you for asking my advice. I am flattered since I know that there are many highly qualified trainers in London!

I know exactly what they want. There is nothing worse than a fashion designer witnessing their beautiful creation on a dimply wide body or a stick body with no curves.

I have seen those hot new knickers that come in different styles and patterns. If a person is heavy with wide hips and legs and they put on a pair of knickers that cut the line at the knee, it will make them look twice as wide and short. And if a super skinny soft girl puts on a pair of without the patterned leggings, she will look lanky and unfeminine.

I am happy to know that I am not the only one who believes that curves are in. This is one of my specialties. I love working with a short deadline because I have trained thousands of women and men who have had to be ready for a special event with less than a month to prepare.

I have good news for you. You can firm and shape your thighs-both front and back. You can trim your hips, and reduce the size of your butt, while at the same time shaping and lifting it. You can do it whether you are overweight or a have what I call a skinny fat body. That’s a body that is not really overweight, but flabby with no muscle tone and is out of shape. Which by the way is not a healthy body.

You can have clogged arteries, poor digestion and be highly toxic which can create many health disorders but still look skinny. No one is exempt from exercise and a healthy diet. If vanity is the only way to get you to move, so be it. Let’s get moving!

First off review my previous articles to get your diet refined. The same principles apply to you but you must keep your diet super clean and free from refined sugar, hidden salts that are canned foods and prepared meats and Chinese food. During this warm weather and while you are going to so what I refer to as Vertical Training. You will be training to build long lean muscles and a firm “high and lifted up” butt.

Get It Together

This workout is designed to be a continuous flow of movement from one exercise to the other. Here are some tried and true lower body moves for the hips, butt and thighs.

Gear up – Put on comfortable workout clothes that signal your mind and body that it is time to train. You want to feel like you are in a training mode. You will also need a set of light hand weights or dumbbells if you are at the gym when you perform the moves.

Tunes Pumping - Put on your favorite high-energy feel good music to get your adrenaline pumping to achieve the “I love to train” mental state. It will keep you motivated and reduce the potential for boredom, which is why many people quit working out. It is also extremely important that you develop a ritual that signals your mind and body that they work for you and they will perform what you command.

Begin with a five minute warm up - power walking, treadmill, low impact cardio dance, jump rope or anything that warms you up enough to start your engine. That will kick your body into fat burning mode and prepare your muscles and joints for the workout.

Perform the entire workout in a sequence of one set of twenty repetitions per leg per exercise using no weights or lightweights or leg weights where appropriate. Repeat the entire sequence for a total of three complete sequences all the way though.

Rest at least one day between workouts

Perform each repetition with control, focusing on breathing in before you begin and exhaling out as you perform the exercise. Use a complete range of motion as you exercise and never hyper extend the knee.

After your workout, be sure to stretch out and drink plenty of water to stay hydrated and continue the fat flushing that has begun during the movement.

Molly, you are not the only one with the problem of finding your curves in your hips and thighs. For women this is frequently the most difficult area to firm up. It was my most difficult area to get where I wanted as well before I stepped in front of the camera.

Below are a few of my favorite Vertical Training moves that work really well for shaping the thighs and butt.

First, this is one of my favorite when doing cardio, walk on a treadmill on a 10% incline for up to forty minutes five times per week while you are doing your other exercises I give you at the gym or at home. This targets the back of your thighs and butt, and is really great for burning fat too.

Vertical Training Lower Body Moves

These moves target train your entire lower body. I call them my Favorite Fabulous Four because they are perfect for shaping the legs. The moves target the front, back, side and inside of the legs, as well as your butt.

Dumbbell Dead lift: Stand with your feet hip-width apart, knees slightly bent. With back flat, shoulders back and abdominals tight, tilt the pelvis under, bend from the hips and lower your upper body as far as your flexibility allows toward the floor and then raise back up, squeezing your glutes through the entire range of motion. Keep the weights close to your legs throughout the movement.
Perform 20 Repetitions

Single Leg Lunge: Holding light weights at your sides, stand in a split stance, one foot forward, one foot back. Keep your feet about two to three feet apart. Bend knees and lower into lunge position, keeping your body erect and abs in. Keep both knees at 90-degree angles. Push through the front heel, squeeze butt and slowly lift up to starting position. Make sure your front knee stays behind the toes!
Targets: hams, glutes, quads and hip flexors.
Perform 20 lunges per leg

Parallel Squat with Lateral Leg Lift: Stand with your feet facing forward, hip-width apart, keeping your abdominals tight, bend knees to the count of four as though sitting in a chair (stop at 90 degrees), keeping back straight, abs in. Keep your knees behind toes. Contract your glutes at the bottom and slowly rise up while tightening and contracting lower body muscles all the while and return to an upright position extending the right leg to the side. Bring your leg back in and then repeat on the left side for a total of twenty repetitions per leg. Can be done with hand held weights if you are strong enough. Perform 20 total repetitions per side

Plie Squat: Hold light hand weights or dumbbells at your sides and stand with your feet wider than shoulders, toes at 45-degree angles. Keeping your knees in line with your toes, slowly lower into a plie squat to the count of four. Back straight, abdominals tight, shoulders back, keep your knees tracking the same direction of your toes.
Perform 20 total repetitions

Molly, you want to do the entire sequence three times. After each sequence, rest for thirty seconds or as needed and then get back to it.

Keep the intensity up the entire time and continue to work on good strong posture, keeping your abdominals tight and your breathing strong and direct. Breathe in through your nose and exhale out through your mouth and never hold your breath.

Do this lower body workout along with your five days per week cardio exercises for best results. And you must also eat a low glycemic diet to burn that excess fat off your legs and butt.

You will begin to feel your muscles getting tighter right away and then if you are consistent for seven days, on the eight day is when you will really begin to see the shape and definition start to appear. That should give you the motivation you need to strut your stuff down that catwalk with confidence and total attitude.

Molly and my new newsletter readers, be sure to go to my web site and sign up for my newsletter so that you can stay on top of all the latest fitness, nutrition, motivation and dance workout tips. Plus you will be notified when my new secret formula plan for restructuring your lower body without surgery!

It is so effective that I have kept it a secret because other trainers read my web site and I don’t want the material prematurely out in the market until they understand it a scientifically, and functionally. There has never been a guide like this offered in over twenty years. It will revolutionize the industry and bring back some long lost techniques and methods that have gotten lost with all the influx of infomercials and
Gadgets! You would think with all the plastic and metal rubber we have brought to the fitness industry, everyone would have a 22 inch waist and there we would be living on a cellulite free planet… NOT!!

That’s because in a competitive market like fitness everyone is trying to invent the next big million-dollar ab gadget. Hang on to your credit card; after you get my new program, you will never need to look at another gadget ever again.

Molly, have fun training and have even more fun showing off your new legs.

God Bless and make it the Best Week Ever!