How to get sexy legs like your favourite celeb

Washington, May 4 (ANI): Getting David Beckham's perfect calves or Charlize Theron's girlish gams could be a tricky task for most of us.

But now, Barry Jay, founder of Barry's Bootcamp, who kicks celebrity butts (and arms and legs and bellies) into serious shape, has revealed Hollywood secrets of long and lean legs.

Jay has given an inside look at how he helps his stars keep their legs looking so darned good-for free, Fox News reported.

For the guys, Jay recommends three exercises, dead lifts to build muscle, squats to sculpt and jump rope to tone and shed that extra fat.

For squats, stand with your feet parallel, a little wider than your hips. make sure your knees don't go past your toes when you squat down. Look straight ahead not down. Keep your back straight and abs tight. Put the body weight in your heels. You should be able to wiggle your toes and add a good old-fashioned squeeze of the butt at the top for extra firmness.

It should also be remembered that your chest shouldn't be lower than your butt.

Jumping rope is great cardio and does wonders for calves. Start off with 3 min. in between your weight training exercises to boost your heart rate.

For dead lifts, align your feet with your hips and slowly bend at the waist. Keep arms straight with one dumb bell in each hand. Go down as far as you can without arching your back. Slowly come up back, pulling your abs in and squeezing your butt at the top. Engage your hamstrings on the way up. Do four sets of ten to 15 repetitions.

Ladies seeking a longer and leaner leg without all that muscle should try exercises on all fours with no weights.

Jay has suggested three moves: kickback, fire hydrant and lunges.

Do one hundred kick backs each side for the upper thighs. While on your hands and knees bring knee to chest and extend it fully back in line with your spine.

For fire hydrant, put your legs shoulder width apart. Keep your back straight and your head aligned in a neutral position. Lift the bent knee up to the side of the body (like a dog does with a fire hydrant). Squeeze your butt at the top. Do 15 with a 15 second hold on each side.

Try one minute lunges with no weights. Lunge long and low, not letting the front toes go beyond the front knee. Let the back knee bend towards the floor. Don't lean or arch. Keep a good straight spine and use your core for balance. Do four minutes for each leg. (ANI)