How to Perform Leg Toning Exercises
Many of us would be in much better shape if we had personal trainers. Unfortunately, not all of us can afford personal trainers. If you want to get your legs toned and in shape the following exercises might help you. The best part is, you can do them in the comfort of your own home if you wish!
- Difficulty:
- Moderately Easy
Instructions
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How to Perform Leg Toning Exercises
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1
Perform squats. Squats are one of the most popular exercises when it comes to toning and strengthening the legs because they work the entire leg. Stand with your legs shoulder-width distance apart. You can hold a chair with one hand to steady yourself if needed. Rise up onto your toes, have your torso slanted back slightly, bend your knees and then lower your body. As you lower yourself, your knees will go forward. You want to keep your torso close to parallel with the floor. Once your knees are at a 90-degree angle, hold for a few seconds, then raise back up to the starting position. Do as many repetitions as you can to muscular fatigue.
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2
Do lunges. Stand with your feet shoulder width distance apart and place your hands on your hips. Step forward with the right foot, bending your right knee. Your right knee should be directly over its ankle. Step back. Repeat to the left side. Do as many reps as you until you reach muscular fatigue.
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3
Do step-ups. You can use regular stairs for this exercise or you can use a step of some sort that is at least nine-inches high. Standing on the step with both feet, place your hands on your hips or put your arms out in front of you. Now you want to ease your left foot down behind you so your toes and ball of your foot lightly touch the floor. Keep your heel off the ground. Now hold the position just for a second or two and then bring your foot back up to the step. Do as many reps as you can stand without overdoing it. For beginners you might try to do two sets of 10 or 15 reps for each leg, two to three times a week.
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4
Perform leg extensions. This is a great exercise for toning and building muscle in your legs. This particular exercise is especially beneficial to those who suffer knee pain. Sit in a chair. Place your feet flat on the floor and keep your spine straight. Raise your feet and legs up slowly until they are parallel to the floor. Hold for a second or two, release and lower your legs back down until your feet touch the floor and then repeat. Try doing as many as you can on each leg and if it seems too easy, add some ankle weights to add more resistance.
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1
Tips & Warnings
Once you have mastered the regular squats, try adding some weights. Hold five-pound dumbbells in each hand while performing any of the exercise above.
Always make sure you breathe during your exercises and rest for atl east one minute in between exercises.
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