8 At-Home Exercises to Achieve Amanda Holden’s Coveted Physique.
At 54, television personality and former “Britain’s Got Talent” judge Amanda Holden continues to turn heads with her remarkably toned legs. But for those aspiring to achieve a similar physique, the good news is that you don’t need a high-end gym membership or specialized equipment. According to Alasdair Nicoll, a personal trainer and expert tutor at The Fitness Group, achieving sculpted legs like Holden’s is entirely possible from the comfort of your living room.
Watch to See Amada Holden’s Smooth Legs!
“The past few years over lockdown forced so many people to get into exercise with people all over the world achieving incredible results from simply just working out at home,” explains Nicoll. He emphasizes the effectiveness of bodyweight exercises and readily available household items for adding resistance. For those seeking an extra challenge, a dumbbell or two, or even substitutes like rice bags or tins of paint, can be incorporated.
Nicoll has curated an eight-exercise lower-body workout designed for home use. The circuit should be completed a minimum of three times, with five rounds recommended for optimal results. Allow for a 60-second rest period between exercises, gradually shortening it as you become more comfortable.
Here are the 8 key exercises to sculpt your legs:
8 At-Home Exercises to Achieve Amanda Holden’s Coveted Physique
London, UK – At 54, television personality and former “Britain’s Got Talent” judge Amanda Holden continues to turn heads with her remarkably toned legs. But for those aspiring to achieve a similar physique, the good news is that you don’t need a high-end gym membership or specialized equipment. According to Alasdair Nicoll, a personal trainer and expert tutor at The Fitness Group, achieving sculpted legs like Holden’s is entirely possible from the comfort of your living room.
“The past few years over lockdown forced so many people to get into exercise with people all over the world achieving incredible results from simply just working out at home,” explains Nicoll. He emphasizes the effectiveness of bodyweight exercises and readily available household items for adding resistance. For those seeking an extra challenge, a dumbbell or two, or even substitutes like rice bags or tins of paint, can be incorporated.
Nicoll has curated an eight-exercise lower-body workout designed for home use. The circuit should be completed a minimum of three times, with five rounds recommended for optimal results. Allow for a 60-second rest period between exercises, gradually shortening it as you become more comfortable.
Here are the 8 key exercises to sculpt your legs:
1. Goblet Squat to Heel Raise (10-15 reps) This compound movement targets your glutes, quads, and calves. Hold a weight (or a household item) at chest level, feet slightly wider than shoulder-width apart. Push your hips back as if sitting into a chair, lowering until your thighs are parallel to the floor. As you push back up to standing, press onto the balls of your feet to lift your heels high, squeezing your calves before the next squat. For beginners, using a chair to sit down and stand up can modify the exercise.
2. Kneeling Glute Kickbacks (10-15 reps per leg) Primarily focusing on the glutes, this exercise helps to shape the back of your thighs and buttocks. Start on your hands and knees, bracing your core. Kick one foot straight back behind you, squeezing your glute for two seconds at the top before returning to the starting position. Complete all reps on one side before switching.
3. Kneel to Squat (10 reps per side) This challenging move is a fantastic test of leg strength and coordination. Begin kneeling on both legs, then bring one leg up at a time to transition into the bottom of a squat position. Immediately reverse the movement, lowering back down to kneeling, keeping your gaze forward and staying low throughout.
4. Split Squat (10-15 reps per leg) Targeting individual leg strength, this exercise starts with feet shoulder-width apart and facing forward. Step one foot forward, maintaining a straight back, and bend both knees until your back knee almost touches the floor. Push back up to the starting position. Beginners can hold onto a chair for support, while advanced individuals can elevate their back foot on a couch or chair for increased difficulty.
5. Reverse Lunge (10-15 reps per leg) Lunges are excellent for working nearly every leg muscle, with reverse lunges being gentler on the knees and emphasizing the back of the legs. Start with feet together, chest up, and back straight. Step one foot back, bending both knees to bring the back knee close to the floor. Push off the front foot to return to the starting position. Hold onto a chair or wall if needed, or add a weight or a three-second pause at the bottom for more intensity.
6. Glute Bridge (10-15 reps) A staple for glute activation, lie on your back with knees bent and feet flat on the floor, hands by your sides. Push through your feet, driving your hips towards the ceiling and squeezing your glutes at the top. Slowly lower back down. To increase the challenge, pause at the top for three seconds or add a resistance band around your outer thighs. Modify by only lifting as high as comfortable.
7. Step-Ups (10-15 reps per leg) For chiselled thighs, step-ups are highly effective. Stand side-on to a sturdy surface like stairs, holding a bannister for support. Place the closest leg on the second step. Push off that elevated foot until both feet are level with the step, then gradually lower back down. Complete all reps on one side before switching. Progress by adding a weight or using a lower step if too challenging.
8. Wall Sit (Hold for as long as possible) This isometric exercise intensely targets the quadriceps. Lean against a wall with your back flat, ensuring your knees are bent at a 90-degree angle, level with your hips. Hold this position, aiming to start with 20 seconds and gradually increasing your duration. If too difficult, try a regular bodyweight squat hold. To increase difficulty, place a weight on your thighs.
By incorporating these simple yet effective exercises into your routine, performed consistently from the convenience of your living room, you too can work towards achieving the strong, sculpted legs synonymous with Amanda Holden’s impressive fitness.
1. Goblet Squat to Heel Raise (10-15 reps) This compound movement targets your glutes, quads, and calves. Hold a weight (or a household item) at chest level, feet slightly wider than shoulder-width apart. Push your hips back as if sitting into a chair, lowering until your thighs are parallel to the floor. As you push back up to standing, press onto the balls of your feet to lift your heels high, squeezing your calves before the next squat. For beginners, using a chair to sit down and stand up can modify the exercise.
2. Kneeling Glute Kickbacks (10-15 reps per leg) Primarily focusing on the glutes, this exercise helps to shape the back of your thighs and buttocks. Start on your hands and knees, bracing your core. Kick one foot straight back behind you, squeezing your glute for two seconds at the top before returning to the starting position. Complete all reps on one side before switching.
3. Kneel to Squat (10 reps per side) This challenging move is a fantastic test of leg strength and coordination. Begin kneeling on both legs, then bring one leg up at a time to transition into the bottom of a squat position. Immediately reverse the movement, lowering back down to kneeling, keeping your gaze forward and staying low throughout.
4. Split Squat (10-15 reps per leg) Targeting individual leg strength, this exercise starts with feet shoulder-width apart and facing forward. Step one foot forward, maintaining a straight back, and bend both knees until your back knee almost touches the floor. Push back up to the starting position. Beginners can hold onto a chair for support, while advanced individuals can elevate their back foot on a couch or chair for increased difficulty.
5. Reverse Lunge (10-15 reps per leg) Lunges are excellent for working nearly every leg muscle, with reverse lunges being gentler on the knees and emphasizing the back of the legs. Start with feet together, chest up, and back straight. Step one foot back, bending both knees to bring the back knee close to the floor. Push off the front foot to return to the starting position. Hold onto a chair or wall if needed, or add a weight or a three-second pause at the bottom for more intensity.
6. Glute Bridge (10-15 reps) A staple for glute activation, lie on your back with knees bent and feet flat on the floor, hands by your sides. Push through your feet, driving your hips towards the ceiling and squeezing your glutes at the top. Slowly lower back down. To increase the challenge, pause at the top for three seconds or add a resistance band around your outer thighs. Modify by only lifting as high as comfortable.
7. Step-Ups (10-15 reps per leg) For chiselled thighs, step-ups are highly effective. Stand side-on to a sturdy surface like stairs, holding a bannister for support. Place the closest leg on the second step. Push off that elevated foot until both feet are level with the step, then gradually lower back down. Complete all reps on one side before switching. Progress by adding a weight or using a lower step if too challenging.
8. Wall Sit (Hold for as long as possible) This isometric exercise intensely targets the quadriceps. Lean against a wall with your back flat, ensuring your knees are bent at a 90-degree angle, level with your hips. Hold this position, aiming to start with 20 seconds and gradually increasing your duration. If too difficult, try a regular bodyweight squat hold. To increase difficulty, place a weight on your thighs.
By incorporating these simple yet effective exercises into your routine, performed consistently from the convenience of your living room, you too can work towards achieving the strong, sculpted legs synonymous with Amanda Holden’s impressive fitness.