Slim legs with Ariane Friedrich

Ariane Friedrich is a real eye-catcher. And not only because of her pink hair. The 28-year-old high jumper measures 1.79 meters and has legs for which many women (and certainly men) would give everything: slim and yet incredibly toned. 2.06 meters Ariane Friedrich has already skipped with these legs, which is the German outdoor record. Only three women around the world have ever come out higher. Her legs are Ariane Friedrich's capital. All the harder she hit her Achilles tendon tear a good year ago. In the meantime, she has once again made it to the top of the world - in time for the start of the 2012 Summer Olympics in London (27 July to 12 August 2012).

If in London a medal for Ariane Friedrich jump out, that would be after bronze at the World Cup in Berlin 2009 her biggest success. For the Wahl-Darmstädterin works as hard as never before. In this issue she shows us her very personal leg workout. The best way to take the "belly legs Butt exercises" by Ariane Friedrich on one to two days a week in the training program, then it works out with the catching legs this summer. You do not even need exercise equipment, a staircase and a chair or a bench are enough.

1st flight of stairs with Ariane Friedrich

Toward the sky! From now on, every staircase is your friend That's how it's done: Find a staircase of at least 30 steps and walk it loosely but briskly, one step at a time. To do this, lift the knees higher than when jogging and reinforce the footprint. Use your arms actively and only land on the ball, not on your heels. Keep the body upright and avoid buckling in the hip. Run up the stairs, go down, then up again. At least 3 times. Ariane's tip: Experienced run down the stairs again. The higher and lower the levels, the greater the effect. I train myself on a 50-step staircase in the Frankfurt stadium. Exercises thighs, buttocks and calves

2nd low jumps

You always come down! The secret of the landing phase That's how it's done: On a 40 cm high, solid object (eg the second step of a staircase or a bench) put your feet shoulder width apart and slightly on the squat (push the butt backwards so that the knees do not lean forward over the toes protrude). Get momentum with both arms and jump off to the front. Stretch the body during the flight phase and land again on the ball of the foot. To cushion the swing go back into the squat with the buttocks pushed back, then set down the whole foot. 3 to 10 jumps. Ariane's tip: Begin this carefully, the cushioning in the landing phase gives beautiful soreness. Exercises thighs, buttocks and calves

3rd riser

Nobody can stand on one leg? Are you kidding me? Are you serious when you say that! High the knee! That's how it's done: Place in front of a bench, a sturdy footstool or a box, place one foot flat on the object. Press up dynamically with the leg up, insert arms and swing upwards. Pull up the free leg until the thigh is at least horizontal. Stretch the hips, go on the ball of the foot and make the body very long. Stay in this highest position for a short while and then set the free leg on the object. Descend, change of foot. 10 times per page. Ariane's tip: Instead of keeping the highest position short, you can also shift your center of gravity somewhat forward and put your free leg down again. Exercises thighs, buttocks and calves

4th jump

The supreme discipline of leg training. Who masters, feels weightless That's how it's done: Run loose on a level track and keep pace with a few steps. Then emphasize the knee lift more and quickly press the foot off the ground. Jump off with one leg, land with the other on the ball and directly initiate the next jump step. Pull the knee explosively forward and briefly "freeze" the position in the air. 3 times 4 jumps are enough to get started. Ariane's tip: Important is an expansive use of the lower leg and short contact time on the ground. Explosiveness is needed. Jump height and height can be increased gradually. Exercises thighs, buttocks and calves

5. lunges

Be silly! And again the cushioning effect ... That's how it's done: Take a big step forward from the stand. Put the front foot flat, the rear is only on the bale. Lower the knee of the back leg towards the floor, the front thigh is approximately horizontal, the front knee is above the foot and does not protrude beyond the tips of the toes.Hold briefly and then push back dynamically to return to the starting position. 10 times per side, then change the leg.Ariane's tip: Keep the upper body straight and do not fall into the hollow back. Practitioners can also line up the lunges. Trains thighs (front and back) and buttocks

6. One-legged squats

The absolute thigh booster. Ariane speaks of a hate-love That's how it's done: The initial position in Ariane's one-legged squat is basically a modified lunge (see above), with the rear foot on a raised position. Also important here is the straight upper body and that the front knee is stable above the foot. Now lower the pelvis slowly towards the floor, preferably until the front thigh is level. Then push back up to the starting position. 10 times per side, then change the leg. Ariane's tip: I actually do this exercise with a barbell on my shoulders. Imagine this just - the hand position stabilized. Trains thighs (front and back) and buttocks

7. Leg lifter

This is also in front of the TV! Incredibly simple, but highly effective That's how it's done: Sit on the floor and stretch your legs forward. The upper body is straight (90-degree angle in the hip joint), the arms are stretched with open palms long towards the ceiling. From this position, lift one leg slightly off the ground and hold it there for a few seconds. Lower the leg again, change. The position of the upper body and the arms remains unchanged the whole time, the legs remain completely stretched. Ariane's tip: I came up with this exercise myself. It gets even better when you put your toes on the body. Exercises thighs (front), calves and stomach

8. One-legged back plank

This one more exercise. But you are allowed to lie down That's how it's done: Lay on your back, put your legs up slightly. Then stretch your hips up towards the ceiling, lift one leg off the floor and stretch it long, press the heel of the foot, which is below, firmly into the ground. Lift your arms off the ground. Upper body, hips and thighs now form a line. Body tension! From this position, tighten the free leg so that the angle between the thigh of the free leg and the hip is 90 degrees. Stretch free leg again. Tighten and stretch 10 times, then change sides. Ariane's tip: At the beginning, place the "pedestal" a bit closer towards the hip. Trained thigh back, bottom and back

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