Bod Squad: Legs
The best moves for lean legs.
By Wing Sze Tang
Photography by Maja Hajduk. Styled by Jordan Porter
The Trainer
Despite a 10-year stint in image-conscious L.A., Jennifer Cohen, group fitness director at the Yorkville Club (Hazelton Lanes, 87 Avenue Rd., Toronto, 416-961-8400, theyorkvilleclub.com), offers a refreshingly down-to-earth approach to fitness. “There’s no need to reinvent the wheel when it comes to being fit and healthy,” says the certified personal trainer, who has graced ad campaigns for Nike and La Senza Spirit. “I don’t believe in working out for two hours a day. It’s unrealistic. Do the best you can in a very short time—try to incorporate weight-bearing activity and some cardio, and work multiple body parts at once. And don’t aspire to be someone you’re not.” Her first book, No Gym Required, is slated for release in January 2009.
Supercharged strategy
“One thing I like to do with my clients is to have one day when I use very, very heavy weights and low reps.” People who use 10-pound weights, for example, can double that, says Cohen, who applies this mix-it-up method to push past plateaus. “You get a lot of great definition. It shocks your body because it’s the opposite of what women typically do every day.”
Cardio count
“People should try to get at least 30 minutes of cardio a day, five days a week.”
Most common mistake
“People tend to bring their knees too far forward when doing a squat,” says Cohen, who suggests placing a chair behind you. “It’s a sitting motion, so tap your bum on the chair and then move yourself up. That way, you know where to go. Make sure your knees don’t go past your toes.”
Tool time
“I do a lot of kettlebell stuff now,” says Cohen. The weights, which look like cast-iron balls with handles, were originally used to train Russian athletes. “I like it a lot because it’s a dynamic power movement. It really spikes your heart rate — giving a cardio burst — and it works your upper and lower body.”
Signature nutrition tip
Getting in tiptop shape is at least 60 per cent about proper nutrition, says Cohen, who “tricks” her brain with foods that give a satiated feeling, like fibre-rich apples. “I’ll eat one with a bit of Greek yogourt—not any other kind—because it has double the protein and half the carbs. It’s the highest-protein yogurt with the least amount of sugar.”
Essential moves
“The squat is the king of all exercises, because it’s a multi-joint movement and works the biggest muscle groups in your body, raising your heart rate. Squats and lunges are definitely best for your legs and your butt, and variations of those — lateral lunges, reverse lunges, forward lunges, squats with and without weights,” says Cohen. “You want to make sure you’re targeting every part of your glutes and legs. Your body gets used to the same motion, so variation is very important.” Do three sets of squats and lunges at least three times a week. To keep your legs lean, stretch after every workout to lengthen your muscles.
Makeup by Evgeny for Ford; pedicure by Nicole Leblanc for Plutino group/Taupe salon & spa.Swimsuit by OMO Norma Kamali. Jewellery from left: Adrienne Vittadini at The Bay; Alexis Bittar at Eko; Adidas; American Apparel; Adrienne Vittadini at The Bay; Alexis Bittar at Eko. Socks by American Apparel. Shoes by Pierre Hardy.
First published in FASHION Magazine June 2008
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