Tabatalive: Get Fit & Stay Fit

Home » Exercises » Top 5 ways to tone legs

Top 5 ways to tone legs

12428308703_d0e8bbba6b_nLooking for a super-effective way to tone your legs and sculpt your thighs, butt, quads, hamstrings, and calves? Here are the top 5 exercises that can make it happen!

Exercise 1: Warrior III Yoga Pose

  1. Stand up with your feet together.
  2. Start lifting up your right leg (with pointed toes) – Remember to put your weight onto the left leg, the standing one.
  3. Keep your arms at your sides.
  4. Continue lifting your right leg, while dropping your torso and head at the same time, until they form a straight horizontal line (from head to toes).
  5. Keep your toes, hip, and right thigh aligned, and engage your core.
  6. With the face down at all times, try to keep your back as straight as it can be.
  7. Hold for 5 breaths. At this point, make sure the middle of your left knee does not lock all of the weight.
  8. Return to standing. Switch legs and repeat according to your level (see at the bottom).

Exercise 2: Jump Squats (Two-third)

  1. Stand with your feet apart (shoulder-width).
  2. Keep your arms at your sides.
  3. Going two-thirds of the way down, lower your body into a squad.
  4. Jump straight up, while having your arms pointing the ceiling.
  5. As soon as you land, go back to step 1 and start over.
  6. The number of reps go along with your fitness level (see at the bottom).

Exercise 3: Dumbbell Lunges

  1. Grasp a dumbbell in each hand, and stand with your toes pointed forward (straight ahead, not in or out) and with your feet together.
  2. Chin up, shoulders squared, back straight, and hands facing in.
  3. Step forward with your left foot.
  4. Bend your knees. (Keep your forward foot’s heel touching the floor at all times-do not let it lift).
  5. Lower your hips all the way, just a breath before your knee touches the floor.
  6. With your left leg, push and then raise yourself back to the starting position.
  7.  Do the number of reps according to your fitness level and then do the same for your right leg.

Exercise 4: Chair Squats

  1. Stand with your back to a chair.
  2. Keep your feet at the width of your hips.
  3. Keep the weight centred on the heels and draw in your abs.
  4. Start lowering your butt, slowly, towards the chair, while hinging forward at your hips.
  5. Pause right and then sit down.
  6. Return to standing (keep your core engaged at all times).
  7. Repeat according to your fitness level (see at the bottom).

Exercise 5: Hip Extensions

  1. Stand up and keep a 6-inch distance from a wall.
  2. With about 1 foot apart, keep your feet pointed forwards.
  3. Put your palms on the wall (shoulder-width apart).
  4. Lift your left leg behind you (approximately 1 foot off the floor, not more; otherwise, you will stress your back), while trying to keep the leg straight.
  5. Hold at this position for about 5-10 seconds, while you tight your butt at the same time.
  6. Start lowering to the floor (slowly).
  7. Do a number of reps according to your fitness level (see at the bottom).
  8. Do the same with the other foot.

Tip: If you want to challenge your gluteal muscles even more, you can always use ankle weights when performing the exercise!

Number of Reps According to your Fitness Level

Beginners should best do a single set of up to 12 reps of each exercise.

Intermediates are better off with up to 2 sets of up to 12 reps each.

Advanced can easily do 3 sets of up to 12 reps each.

Note: All levels can also use weight, starting from light weight for beginners, going to light weight for the 1st set and then jumping to medium weight for the 2nd set for intermediates, and finally allowing the advanced ones to use light weight for the 1st set, medium weight for the 2nd set, and heavier weight for the 3rd set (reps at this level should be no more than 10).

Enhanced by Zemanta
Please like & share:

Enjoy this blog? Please spread the word :)