ESC: Carrie Underwood Legs

We have some good news and some bad news.

Legs like Carrie Underwood's are not god-given, but dear lord, you will have to put in work if you have big plans to be fit for summer.

Just ask Carrie's Trainer, Erin Oprea, who has been sculpting the singer's gams since 2008. "Legs like hers don't come quickly. It requires consistency, hard work and very few splurges," urged the Nashville-based trainer. That's right, if you want to get on the singer's level, you're going to need to eat clean and lift heavy, but most importantly, stay patient with the process.

Still up for the challenge? Here's what you need to know.

ESC: Erin Oprea, Sumo Squat Jump and Tap

Carla Lynn Photography

Sumo Squat Jumps With Air Tap: Perform at least three sets of 15-20 reps. With feet wide and toes pointed out at 45 degrees, go down into a sumo squat. As you launch into the air, bring your feet together to tap before spreading wide again and landing softly straight back into the sumo squat.

If you're looking to firm up, cardio and weight lifting both play a role in sculpting lean legs. "Unfortunately, cellulite is a fact for nearly every woman, no matter the size; the best you can do is to lean down as much as you can," she shared. 

Before you even get started on the fitness track, do a diet check. You'll only see the results you want (in a little as one month) if you take your food intake seriously. "This will not work if you're yo-yoing on your diet. It will take much longer because there is absolutely no out-training a bad diet," cautioned Erin.

ESC: Erin Oprea, Squat into Curtsy Lunge

Carla Lynn Photography

Squat Into Curtsy Lunge: Perform at least three sets of 10-12 reps per leg with 0-15 pounds. These two moves are done back to back without pause in the middle. First perform a squat, and then as you rise, kick one leg behind you at a 45 degree angle (as if to curtsy) and perform a lunge. Your front shin should be vertical to remain in good form. Drive up through your front heel to go back into another squat.

While overall diet is key, it's what you eat pre- and post-workout that helps to build muscle. The pro recommended eating a serving of oatmeal, like the steel-cut oats recipe in her book The 4x4 Diet one hour before a workout. Post-workout, her pick is a Quest bar or something else balanced with a combo of protein (to help build muscle) and carbs (to help recoup energy).

As for the exercises? "Start with no weights, learn perfect form before adding weights," Once you feel comfortable with your form, start adding in weights, but still feel free to do some sessions without. With Carrie, the pro alternates high reps with low weights on some days and low reps while holding heavy weights on others. The takeaway: Never stick to the same exercises all the time. You want to keep your body guessing. 

ESC: Erin Oprea, One Leg Dead Lift

Carla Lynn Photography

1-Leg Dead Lifts: Perform at least three sets of 10-12 reps with one dumbbell ranging from 15-40 pounds. Balance on standing leg and don't lock out your knee. Keep your knee soft throughout the whole maneuver. To start, fall at your waist, raising your rear leg until it becomes parallel to the ground. Keep your chest and eyes up to help keep your form. As you rotate back to standing, hold your core tight. 

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