Most women want to have lean, toned, strong legs…even during pregnancy. Some women are blessed with lean legs, others have to work at it a little harder. Regardless of which type you are, here are some awesome exercises that will help not only keep your legs looking good, but will give you a “leg” up on an easier pregnancy, delivery and motherhood! 
First I’m going to show you my two favorite exercises for the Quadriceps (the front of the leg from the knee up).
WALKING LUNGE: Two to Three sets of 20 to 40 repetitons
This exercise can be done with or without weights, depending on how hard you want it to be.
TRIMESTER (if pregnant): T1, T2, T3 (But only in the 3rd Trimester if you have already been doing it the first two trimesters)
DIFFICULTY RATING: Beginner to Intermediate
PURPOSE: work the legs; glutes, quads, & calves
DIRECTION: Standing upright, take a big step out and slowly let your knee come within a few inches of the floor, pause, then push up through the heel of that same leg. Next step out with the other leg and repeat.
NOTE: Be sure to keep your abs tight the whole time and move with control. Keep your posture straight and core tight during this exercise.
SQUAT ON CHAIR OR COUCH: 2 to 3 sets of 15 to 30 repetitions
This exercise can be done with or without weights, depending on how hard you want it to be.
TRIMESTER (if pregnant): T1, T2, T3
DIFFICULTY LEVEL: Beginner
PURPOSE: work the legs, especially the quads
DIRECTION: Standing right in front of a chair or your couch with legs shoulder distance apart, slowly lower your body towards the chair/couch, touch your butt slightly on the chair/couch or get as close as possible and stand up again.
NOTE: When coming back to a standing position, be sure to keep your posture straight, with shoulders back, chest up, and abs pulled in.
Now on to my two favorite exercises for the Hamstrings (the back of the legs from the knees up to just below the butt).
CURTSY LUNGES: 2 to 3 sets of 10 to 20 each leg
Can be done with or without weights, depending on how hard you want it to be.
TRIMESTER (if pregnant): T1, T2, T2
DIFFICULTY LEVEL: Intermediate to Advanced
PURPOSE: the hamstrings, quads, & core.
DIRECTION: From a standing position, legs shoulder distance apart, step one foot behind the
other as if you were about to curtsy. Bring that knee as close to the floor as you can before
pushing back up and bringing that foot to starting position. Repeat movement with opposite leg.
NOTE: Keep your abs in tight and posture up.
LUNGE OUT, PUSH BACK: 2 to 3 sets of 12 to 20 each leg
Can be done with or without weights, depending on how hard you want it to be.
TRIMESTER (if pregnant): T1, T2, T3
DIFFICULTY LEVEL: Beginner to Intermediate
PURPOSE: work the quads & butt
DIRECTION: Lunge one leg out in front of the other, lower your knee towards the floor until it is only about an inch from touching the floor. Pause and push back up through your front heel to starting position. The first movement is slow and controlled, the push back is a dynamic movement. Repeat by switching legs. Make sure the legs are far enough apart so that your front knee comes to a 90 degree angle.
NOTE: Be sure to keep your posture upright and your abs pulled in tight.
