Sarah Orbanic is a beautiful fitness model. While you might not be able to replicate Sarah's lower body-look exactly, I am here to tell you, if you do the right things you can get darn close. But, you have to be willing to do exactly as I say and stick with it.
If you work out in a gym, start with basics such as squats, leg presses, leg curls and leg extensions. You must learn good form first by lifting for 2 weeks without any weights (a good trainer would help too).
Always warm up and always train heavy for 3-5 sets of 8-20 reps. Women should not fear heavy weights!
- You should keep your glutes tensed through the range of motion.
- When you leg press, push through your heels, not toes.
- Descend slowly on all exercises.
- Pause at the bottom of all your exercises before ascending.
Eat a small helping of quality proteins every 3-4 hours throughout the day. These proteins should consist of high quality powders, turkey, skim milk, chicken, fish, egg whites or low fat cottage cheese. So you really have about 5-6 small meals a day.
Take a good protein powder 1-2 times a day and use a multivitamin supplement each day. Eat within one hour of waking in the morning. To get lean, mean and lose fat weight, go very easy on fats (especially saturated and trans-fats) and also light to moderate on most carbohydrates.
Avoid starches and sweets and eat vegetables, oatmeal, yams, and some fruit (berries). Eat most of your carbs in the morning, not in the evening.