How to Tone & Shape the Legs

Use a fitness ball to define the leg muscles.

Shapely, well-toned legs are highly desired among fitness buffs. Especially since the more muscle you have in your legs and other areas of the body, the more fat you burn throughout the day. Show off your legs by wearing short shorts, mini-skirts and bathing suits without worrying about unsightly cellulite and flabby legs. Achieve firm, sculpted legs by participating in high-energy cardiovascular exercise to burn fat and calories and by strengthening and toning the front and back of legs by performing strength-training exercises designed to shape the leg muscles.

Things You'll Need

• Jump rope or elliptical trainer
• Exercise mat
• Step and platforms
• Fitness ball

Instructions

High Energy Exercise

1. Warm up by stretching the muscles in the body. Stretch the legs thoroughly by performing inner thigh stretches, outer thigh stretches, hip flexor stretches, quadriceps stretches, hamstring stretches, as well as calf and ankle stretches. Perform these stretches until the legs feel flexible.

2. Jump rope, run or use the elliptical trainer for 30 to 40 minutes. You also can perform any vigorous exercise of your choice as long as you perform it for this duration of time.

3. Cool down after you complete your workout by walking in place. Cooling down helps lower your heart and breathing rates rate by bringing them back to normal.

Step Lunges

1. Place an exercise mat with traction on the ground and place the step on top of it to prevent sliding. If you are just starting an exercise routine, begin with no step or the shortest step height possible. If you are an advanced exerciser, use the tallest step level possible.

2. Stand one to two feet behind the step. Lunge forward with the right leg and press the right foot flat on the middle of the step while stabilizing the back leg for balance. The bend in the front leg should form a 90-degree angle and the ankle should be in line with the knee while the back leg should be slightly bent. Do not allow the position of the front knee to extend beyond the position of the ankle.

3. Hold for one second and take the leg back to starting position. Take the same leg forward and complete a second repetition. Continue doing 12 to 15 repetitions on each leg and complete three sets on each leg. Advanced exercisers can make the leg toning exercises more challenging by placing weights on top of the shoulders.

Hamstring Toning Exercise

1. Place your exercise mat on a flat surface. Grab your ball and place it in front of you.

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2. Lie in the middle of the mat. Extend your legs to move the ball underneath your heels. Balance your heels on the ball.

3. Position hands by your sides and lay them flat on the ground with the palm facing down. Push the hands into the ground as you push the heels into the fitness ball. At the same time, tuck in your abdominals and squeeze the back of the legs to bring the ball in toward the body.

4. Push your pelvis up slightly so it lifts up toward the ceiling. Once the ball is underneath your buttocks, use the strength in the legs to push the ball back to starting position.

5. Perform three sets of 12 repetitions of this exercise. To make it even more challenging, hold each repetition for three to five seconds at the top and take it back to starting position.

Tips & Warnings

• Use a mirror to ensure you are using proper form when performing any of the exercises.

• Failing to use proper form can result in poor results and a potential injury.

References

• The Firm: The Best Aerobic Activities
• The Firm: Five Moves to Target Your Lower Body