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Staff / March 14th, 2010 / No Comments

How does Fergie get those gams?

“She’s just so powerful, so strong and agile. You can tell she works hard,” Gold’s Gym star trainer Mike Ryan tells UsMagazine.com of the singer, 34, who was named “Best Legs” in UsMagazine.com and Gold’s Gym’s first-ever Hollywood’s Hottest Bodies Awards

In addition to running and power-walking with weights, the Black Eyed Peas singer dances constantly while on tour. To sculpt long, lean legs like hers, Ryan suggests a few key moves:

1. Squats. Stand with your back straight and chest lifted. Bend knees and lower yourself as if you were sitting in an imaginary chair, making sure to keep your feet slightly wider than your hips. Do not drop too low so as not to cause knee strain. Return to standing for one rep. Do 12 reps for one set. Do 3 sets, resting for 30 to 60 seconds between each set. As you advance, do up to 15 reps for 4 sets. Start without weights, but for an additional challenge, add 3 to 5-lb. dumbbells to the routine. 

2. Walking lunges. From a standing position, step forward with your right leg, making sure not to overextend the stride. Bend right knee and push down with your body weight into the stride. Then bring your left leg to meet your right foot and stand. Then, step forward with your left leg. Be sure to focus on balance and coordination with each lunge. Do this for 10 to 15 yards in each direction. (Because everyone’s stride is different, you shouldn’t count the number of lunges and instead go for distance.) This should be done two to three times per week, depending on ability.

3. Step-ups. In between squats and lunges, doing a series of step-ups can help tighten the thigh area. Start facing a bench and lift one leg onto the bench. Lift the other leg up to meet it without resting that leg on the bench. Return to starting position for one rep. Do two sets of 10 reps on each leg.

Those exercises, which help build lean muscle, should be done three times per week, Ryan tells Us[Source]



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