Who doesn’t want to have beautifully toned legs to show off in jeans, shorts, skirts, or even dresses? Toning the muscles in our legs not only help strengthen them but also provide support to the knees and ankles especially when we move.
If you are looking for exercises to get rid of the flab and reveal taut and toned leg muscles, these ones are for you.
Squat kicks. For this workout, you need to go into a squat position. Make sure that your back is straight and your knees not going beyond your toes. On exhale, push down on your feet to go into a standing position but kick your right leg out to your side and at the same height as your hips. Go back into a squat then kick your opposite leg to the side. Keep repeating until you do 15 reps on each side.
Ride a bike. If you want to have toned and sculpted legs, there is no way around it but to work the pair until you see results. Just because you can’t go to the gym all the time, it doesn’t mean that you can’t do anything to work out your legs. As a matter of fact, if your work is just a few blocks away from your home, you can always ride your bike to work or to school for that matter. Pedaling is one of the best ways to exercise your legs and increase range of motion as well.
180 squat jumps. Here’s another leg exercise that will really challenge your muscles. From a squat position jump up while twisting so that you will be facing the opposite direction when you land. Do as many reps as you can in 30 seconds.
Side lunges. Although the gym machines may look promising in terms of strengthening and toning your leg muscles, you are better off doing side lunges instead. Side lunges actually let you burn more fats and train more muscles because not only will you be stretching them but that they need to be engaged to keep you balanced. Stand straight with feet together. Take a big step towards your right then sink into a side lunge with your left foot extended on the opposite direction, toes pointing upward. Push down on the floor with hands and foot to go back up then do a side lunge on the opposite direction.
Plie heel raise. Stand with your feet shoulder width apart and your toes pointing outwards. As you go down into a plié squat, make sure that your knees remain above your ankles. Engage your core to keep yourself balanced as you raise your heels off the floor. Hold this pose for a few seconds then go back up. Repeat this exercise 10 to 12 times.
Sprints. Aside from helping tone your legs, sprints also boost your cardiovascular health as it elevates your heart rate due to the bursts of speed that you are putting in your runs. Do at least three sprints in your cardio training but don’t forget to give yourself time to recover. You’ll burn more calories this way compared to jogging at a sedate pace.
Switch jump. Stand with your feet hip-width apart. Lunge forward with your left leg until your knees are bent to 90 degrees. With your hands at your sides, push down on your feet to jump as high as you can. Land with your left foot forward and your right foot behind then go into a lunge. You should do 10 reps on each side.