Flat abs and sexy legs are desirable traits, of course, but actually achieving those results is easier said than done. But there’s a secret to success that’s used by people who are trying to achieve a goal— visualization. For example, athletes often visualize themselves scoring a goal, and business leaders picture themselves nailing a pitch before a presentation. The idea is that when you are able to picture yourself succeeding in your mind, it becomes that much easier to make your goal a reality.

The good news is that YOU can use this very technique if you want help meeting your fitness goals. This winter, stay motivated by picturing yourself with gorgeous legs and abs, lying on the beach, filled with confidence. To help you with this process, we’ve sought the help of 2012 Prague Bikini Champion Vladka Krasova. Train abs and legs with Vladka and make your visualizations a reality by next summer!

Flat Abs and Sexy Legs Workout

Vladka splits up her workouts into a more hamstring focused day and a more quad focused day, which means the full legs get trained both days. This keeps the pace intense without sacrificing form and the quality of reps. With this type of training, make sure you get sufficient rest between training days.



Deep Smith Machine Squat

Leg Extensions

Using the leg extension machine, set the machine to fit your body. Be sure the ankle bar is resting at your ankles, and keep your feet flexed.

Weighted Incline Bench Sit-Ups


Leg Press

Barbell Straight-leg Deadlift

Stand with feet just less than shoulder-width apart and knees slightly bent. Grasp a bar or dumbbells in your hands; keeping your back straight and chest out, bend at the waist and lower the weight toward the floor. Use your glutes to pull yourself back up into starting position. It’s important you keep your back straight and knees slightly bent throughout the entire movement. You should feel a stretch in your glutes and hamstrings.

Barbell Stationary Lunge

After adding desired weight, place shoulders underneath barbell with hands on barbell. Take one step forward, keeping a wide stance between your feet. Inhale as you lunge, and exhale as you push the legs back up to start.

Weighted High Jumps

Start with legs shoulder-width apart, holding weights. Jump up as high as you can into the air and land in a squat position. Immediately jump back into the air.

Vertical Knee Raise

Using a vertical knee raise chair, start with your legs hanging straight down and slowly lift your knees in toward your chest. The motion should be controlled and deliberate, as you bring your knees up and return them back to the starting position.

For More with Vladka

About the Prague Pro

EVL’S Prague Pro is Europe’s largest professional bodybuilding competition, and the third biggest bodybuilding show in the world. The first-ever Prague Pro was held in October 2012, and the categories included Pro Men’s Bodybuilding, Pro Men’s Bodybuilding 212, Pro Bikini and Amateur Bikini Olympia. The Amateur Olympia winner earns a spot at the prestigious Bikini Olympia held in Las Vegas.

The 2012 Prague Pro marked pro bodybuilding’s return to the Czech Republic after more than 14 years. This makes the Prague Pro one of the most important events of the pro season. Last year, more than 80 competitors from around the world attended the event. In addition, the Prague Pro Expo at the event features some of the latest and best supplements and products in the health and fitness industry.

For more information, visit www.evlspraguepro.com/en.