The Best Exercises For Toning The Legs

The legs are difficult to tone. But with the right exercises you can get good results in record time. Don’t hesitate to try the best exercises for toning your legs!

Build muscle to remove fat

You probably didn’t know that to get rid of fat, the best option is to build muscle mass. This is because your body uses a lot of energy to lift weights, burning calories.

The body will need to burn more calories after training to heal broken (or stretched) muscle tissue during the program. Your legs have large muscles, so you should never interrupt their training.

Cycling (stationary or not), running or the elliptical in the gym are not enough. You will also need exercises to tone your legs and thin them. So, instead of focusing on burning calories, you should build muscle mass.

In the following you will discover the best exercises for toning the legs.

Exercises for toning the legs

Direct exercises

• Knee bends on one leg: you will work the front and top. Take a step forward with your right foot and stretch your left leg back. Bend your knee and bend from your hips to the ground. The idea is to touch the ground with your left foot or sit close to it. Avoid extending your right foot beyond your toes. Return to the starting position by pressing on the right heel. Perform three sets of 12 reps on each leg. Once you have mastered the technique, hold weights in your hands to alternate the exercise and not get bored.

• Leg lifts: these work the front and back of the muscles. Stand in front of a bench or use a ladder. Raise your right leg and step on the bench or step. Raise your left foot and bring it to your right. Go down first to the right and then to the left. Always keep your back straight and your abdomen tense (you will have a steel abdomen). Repeat 12 times and change legs. Perform two sets for each leg. When you get used to the movement, you can add weights.
• Explosive Knee Bends: You ‘ll need to add them to your leg training routine. Sit with your feet apart at shoulder level. Bend your knees and lower yourself as if you were sitting on a chair. Do not allow your knees to exceed the level of your toes. Press on the floor and exhale. Swing your arms and cross them while you are down. The movement must be controlled, and the speed depends on how you feel. It may be difficult at first, but over time you will move faster and maintain your position for longer. Perform as many repetitions as you can.

Indirect exercises

• Jump rope: this exercise will sculpt your legs and also your arms. The legs will be apart at the hips. The elbows will be bent at 90 degrees and the forearms at 45 degrees to the outside. Perform two sets of 15 jumps each. Rest for 30 seconds and repeat. Try to move faster every time.
• Stepper: This exercise combines aerobics with exercises for muscle mass. You can do it by listening to music at home (buy a stepper or build one) or at the gym, where it will be more fun and you will meet other people. An alternative is the step. Try to change the steppers and don’t forget that the back must be straight.

• Peak lifts: this is an excellent exercise for the home. Stand with your feet wide apart. The back and head remain straight. Stay on top as much as you can. Come back and rest for a few seconds, then repeat. Perform three sets of ten repetitions each. Do not rush. Work lightly to avoid pain. You will tone your legs (side and back).

• Bridge: This exercise helps tone your legs and buttocks and you can do it at home or at the gym. It is also good for women who want to get rid of cellulite. Put a mattress or blanket on the floor. Sit face up and arms sideways. Bend your legs until your feet are fixed to the floor. Lift your pelvis to the ceiling and sit as long as you can. Try to make a straight bridge. To increase the effectiveness of the exercise, place a weight on the abdomen (start with a low weight).

Photo source: Cherry Point, UNE Photos, Sascha Wenninger, Stephanie Young and Rob Lawton.