Toning Legs & Thighs

Video Transcript

"Now I'm going to show you how to tone your legs and your thighs. Believe it or not, most of the classic video tape Jane Fonda exercises are perfect for that situation. So what I want to put together are a typical squat, a non-weighted squat, hip abduction and hip adduction with your regular hamstring exercises. Something like a hip thrust or pelvic thrust or hip up. So there's a couple different names for those exercises. So what I'm going to start first with is your typical squat. Here's your squat. Now with all the exercise that we're going to do, I definitely say you want to do them in high reps. Because for toning you always want to focus on high repetition exercises. So I would do a non-weighted squat maybe about thirty times. So when you're performing your squat you always want to make sure; I always out a box as a point of reference. You want to make sure you get your hips back and your knees aren't exceeding the length of your toes. Meaning a bad example of that would be squatting at your knees first and then going over your toes. What you want to make sure you do is bring your butt back, bring your hips back first and take it back, o.k. Now it's o.k. if your weight goes into your heels. That's actually a good indicator that you're doing the squat correctly. That means the weight is being distribute in the back end rather than in your toes and putting too much pressure on your knees. So the squat. And usually I just put my arms out for balance, keeping my hips back. And I do this for about thirty times. The next I'll do abduction. Now I'm going to show you two other movements that work on your thighs as well. Abduction and adduction. Easiest way to do it is just lye on your side. So I'm going to lay down again. Now we're taking it back to the classic videos. I'm going to have my head supported, nice and relaxed. And what I'm going to do is flex my toe up to ensure that my leg, there's no tension on my knee. And all I'm going to do is come up, not touching my bottom leg. So you want to find an intermediate place here. Instead of going all the way up, that's a rest point, you want to find just an intermediate place. And you can do that about thirty times or for thirty, forty five seconds. And then all you're going to do is switch and do adduction with the under leg. And you're going to go just like this flexing your toe going up. Again just relaxing your upper body and just making sure your lower body's working the best. And next we're going to go right into hip thrusts. So you're going to lay flat on your back. Make sure your feet are about equal distance to your hips or really the same width as your hips. Relax your head; make sure your head and you're breathing during all exercises. And you're just going to thrust up, tightening your glutes up at the top tapping the bottom and thrusting up. Again, now that's how you tone your legs. So all you have those basic exercises, put them together in one combination and perform thirty maybe more reps or time reps, and you'll be able to tone your legs effectively and efficiently."