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Follow this 3 step plan to great legs by celebrity trainer, David Kirsch, and create the leanest, shapeliest legs ever! David is famous for shaping, toning and beautifying some of the world's loveliest legs - think Heidi Klum, Liv Tyler and Linda Evangelista…

Create a weekly plan to include exercise specifically for your legs (and butt), eat intelligently and perform a skin management programme to improve the overall tone and condition of your thighs and hips.

- Step 1: The Exercise Plan

Before you start, measure your upper thigh and calf. Record this info in a journal. Take a picture of your legs (back and front).
Every other day, perform David's Ten Minute Legs/Butt Workout (featured in The Ultimate New York Diet, McGraw-Hill, £14.99) which involves:

Step-ups onto a Desk Chair into a Reverse Lunge - repeat 10 to 15 times on one leg and then on the same on the other Sumo Lunge with Side Kick and Frog Jump - continue alternating right to left until you have completed 10 lunges on each side and 20 frog jumps Wall Squats - repeat 15 to 20 times Donkey Kicks Deluxe into Prone Glute Crossover - alternate legs and repeat 15 to 20 times for each leg Hydrants Deluxe - work the sequence for 10 minutes!

In addition, integrate 45 minutes of intense cardio every other day (shadow boxing, rowing, cross trainer, jogging)

- Step 2: The Nutrition Plan

The rule is to steer clear of anything processed, avoid all trans fats, cut back (or out) caffeine, sugar and salt. Your legs may benefit from you losing some weight.

For the first two weeks follow David's ABC's of nutrition, cutting out all (yes, all) alcohol, bread, starchy carbs, dairy, extra sweets, fruit and trans-fats.

Eat 5 times a day, opting for your main meal at lunchtime of lean protein that first swims then flies, with leafy salads or steamed green veggies, or baked red peppers with torn basil.

Weeks 3-8, slowly integrate complex carbohydrates e.g brown rice, quinoa, porridge oats (mix with water rather than milk and flavour with cinnamon), sweet potatoes are also low GI great food choices.

Drink up to 2 litres of flat water daily to rid of toxins.

When you choose to add fruit back into your diet, keep sticky sugary types out of reach and opt for berries, apples, melons and oranges. Re bannanas - "You've never seen a skinny gorilla!" comments Kirsch.

We need to ingest good fat to burn fat. Take one teaspoon of extra virgin olive oil or flaxseed oil DAILY (mix with a splash of white wine vinegar as a salad spritz). This is also superb for skin suppleness, elasticity and tone.

- Step 3: The Skin-ny Skin Plan for Legs

Massage your whole legs with David's Slimsculpting Scrub focusing attention on the largest areas, your thighs, hips and butt. Massage the scrub in a circular motion. For best results use twice daily when you shower or bathe.

Great legs deserve great skintone. Slimsculpting Scrub will help with the reconstruction of skin support tissue, help reduce cellulite and firm the skin, reduce fatty deposits & roughness, will improve overall skin texture and release excess water into the skin for skin suppleness. Slimsculpting Scrub is available in the UK via UK Online Store, 6oz jar for £29.99 plus p&p.

Please contact Sue Blake Media for further tips from David, additional diet and fitness feature contributions, or accompanying images and press samples.


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