7 Workouts That Tone Your Legs
It’s no secret that your legs are some of the hardest-working muscles in your body. Unfortunately, they are also usually the first to be affected by aging and overuse injuries, resulting in stretch marks, varicose veins, and cellulite, to name just a few. This can make it difficult to look and feel your best, even if you’re already taking good care of yourself through proper diet and exercise. Fortunately, there are plenty of ways to tone up your legs without putting too much stress on them at once!
Leg Day
No matter what your workout routine looks like, be sure to include some exercises that target your legs. Not only will this help you to achieve a well-rounded physique, but strong legs are essential for daily activities and injury prevention. Here are seven great exercises to get you started One legged deadlift – Stand on one leg with the other leg bent in front of you, arms outstretched in front of you. Keep your back straight and pull the weight up towards your chest by bending at the waist. Place the weight for 1 second, and then release it slowly.
The Sprinter
Starting in a low squat position, explosively jump and switch the position of your feet in midair to land in a low squat with your left foot forward and your right foot back. Immediately jump back and switch your feet to the starting position. One rep. To complete the circuit, do 10 repetitions of each exercise, with 30 seconds of rest in between each one. Then you will do the sit-out exercise, so to speak. Position yourself as if you are sitting at the bottom of a squat so that your torso is horizontal and you have your arms out in front of you to make the shape of a T. Hold this pose as you simultaneously keep your core tight and squeeze your legs tight for a maximum of three to five seconds. This is when you know it’s time to start–after holding it for an extended period of time. To fully take advantage of this exercise, lower yourself down all the way into a full squat and push yourself back up to the starting position. Then repeat the entire set 10 more times.
The Warrior
Step your left foot in front of your right foot while lowering your right knee as you lunge. This is one repetition. Now reverse the motion, returning to where you started from. You can try this workout three times a week for maximum results. Alternate each leg for 10 total repetitions. It is equally important to take a rest period after exercising, so that your muscles can recover from fatigue. Afterward, consume enough protein so that your muscles can grow and repair themselves. All of these foods are good sources of protein, including eggs, milk, chicken breasts, and beef liver.
Leg Curls With Weights
As you step forward with one leg, keep your hips level and your spine engaging. Stand with your feet about as wide as your hips. You can use ankle weights for more resistance if this feels too easy before switching sides. Begin by extending your leg straight and lowering your body toward the ground, pressing through the heel of your standing foot to return to the starting position. Lean forward from the waist and balance on your heels. Bend your knees as if sitting in a chair. Stand tall while you do so and squeeze your glutes while lying on your back and legs parallel to the ground. Distribute your weight evenly between both feet and avoid bending your knees into your toes.
Walking Lunges
Stand with your feet hip-width apart and, as you step forward with your right leg, lower your body until your left thigh is parallel to the ground. Make sure your right knee does not extend past your right ankle and make sure to engage your core as you lunge. Return to the starting position by pushing off with your right leg, then repeat the motion with your left leg. Repeat these alternating lunges 10 times. Do three sets of them. To do a side lunge, step one foot away from the other and come down to the same side knee. In order to enter, both knees must be bent at 90 degrees and dropped until they are at 90 degrees. Your back should be straight and the movement must come from the hips. Pay close attention not to step with one foot and let one knee extend over the other when you come back into place. Do 10 reps on each side for three sets of this exercise.
Lateral Lunges
Move your right foot out of the way and, firmly on your left foot, move your body forward until your right and left legs are bent at a 90-degree angle. From a standing position, bring your right heel down to the ground to step back on your right leg, moving to a standing position on the other side. Repeat on the other side. You can place a weight in your lap to make the split squat even more challenging, but standing with a weighted barbell across your shoulders is best. With feet a little wider than shoulder-width apart, squat down so that your upper thighs are parallel to the floor. Place one leg behind you and bend the other, completely straight. However, if your standing leg doesn’t have weight on it during this motion, it does not need to be fully extended. Start with one leg in front of the other and go down as low as possible without putting either of your knees on the ground. Extend your front leg forward, put your toes on the ground, and bring it back to its original position. First complete one rep on the left leg, then complete one rep on the right leg.
Pistol Squats
Starting with your feet in a neutral position, extend one leg out in front of you and then slowly lower your body while also bending the knee of the other leg. Squat down until your front knee nearly touches the ground, and then rise up to the original starting position. After stretching, complete three sets of 15 reps for each leg. You can also hold a weight for increased difficulty. In this exercise, stand with two dumbbells by your side. Remain standing and then, keeping your back straight, bend forward until you’re fully down with your fingertips in front of your toes. Bend backward, standing upright, by extending from your heels to your hips and then return to the start. To do this properly, you should sense the resistance coming from the ground.
