Most women desire long, lean legs that are sexy and toned. Unfortunately, this isn’t always easy to achieve because the thighs and buttocks of women are where the majority of fat is stored.
However, getting toned legs does not have to be difficult. In this article, you’ll learn some effective exercises for toning your legs, as well as some additional tips for keeping your legs looking lean and sexy.
How to Tone Your Legs
1. Leg Workouts
There are many different squats you can do to tone your legs and buttocks, but the chair squat is ideal for beginners. As a guide, use a chair. Start in a standing position with your feet hip-width apart. As you begin to lower the butt towards the chair, keep your weight balanced on the heels of your feet.
Keep your abs tight and hinge forward slightly, then pause just before your buttocks touch the chair. Return to your starting position and repeat for a total of three sets of ten repetitions.
Warrior III Pose
Yoga, in general, will help tone your entire body, but Warrior III pose focuses on the leg muscles specifically. Begin by standing with your feet together in this pose. Raise your leg behind you, keeping the toes straight. Bend your head and torso down towards the floor, forming a horizontal line from your head to your left foot.
Your arms should be at your sides, pointing to your left foot. As you hold the position for five breaths, you should feel your core muscles engage. Keep the left toes, thigh, and hip aligned and your weight on the right foot without locking the knees.
Lunges of a Skater
Begin this movement with your feet shoulder-width apart. As you take a step back, keep your arms at your sides and cross your left leg diagonally. Reach your left arm out to the side, swing your right arm over your hips, and hop about 2 feet to the left. Return to your starting position and do the same with the opposite leg. Perform three sets of twenty reps.
How can the lean move help you tone your legs? This exercise is similar to the skater lunge but targets the inner thighs as well. Begin with your feet shoulder-width apart. As you take a diagonal step back on the right foot, keep your arms at your sides. Bend to the side, extending the right leg.
Raise your right arm to the ceiling while lowering your left arm to your right calf. Return to standing and repeat ten times more before switching to the left leg.
Leg lifts will help you tone your quads. Place a chair in front of you and raise your right leg so that the heel of your foot rests on the seat. Your right knee should be facing up and your foot flexed. Lift your right foot off the chair and straighten your leg, engaging your quads.
To avoid locking your left knee, bend your right leg slightly and then straighten it. Bend your leg fifteen times before switching to the other leg. Rep the entire procedure three times.
2. Cardiovascular Workouts
Running is great for overall health because it strengthens the cardiovascular and respiratory systems, but it can also be a great way to tone your legs. Running tones your thighs while also burning fat, making your legs appear even leaner. However, exercise caution when running outside. Running on hard surfaces can stress your body, so try to run on softer surfaces.
Kickboxing is a type of martial art.
Signing up for a class, such as kickboxing or a dance class, can be a great way to get your cardio in, stay motivated, and get those lean legs. How does kickboxing help you tone your legs? And why is this so? Kickboxing is ideal because it works the entire body and requires you to use your legs to support and exert more effort with each move. So just go for it.
Swimming is a water sport.
Swimming can be an excellent way to lose weight and tone your legs. Swimming is one of the best ways to get a good cardio workout while also toning up your thighs. It is also better for your joints because you are not putting additional strain on your body as you would with running or kickboxing.
3. Food Choices
Foods with low fat content
Simple dietary changes can help you achieve the toned legs you desire. Eating more healthy foods, such as vegetables and whole grains, will significantly reduce the amount of fat in your diet. You want to keep your total body fat low, which you can do by eating low-fat foods and exercising regularly.
Eating a diet rich in lean meats will help you fuel your legs’ muscles and promote muscle growth. To reduce your caloric intake, choose fish or chicken over ground beef or fatty streaks.
Carbohydrates have a bad reputation, but they are essential for providing energy to your body. The key to eating carbs is to choose healthy carbs like brown rice or quinoa. Remove any refined bread products and replace them with whole grains.
How can meal prepping help you get toned legs? It is beneficial to plan and prep your meals ahead of time if you want to reduce your risk of reaching for unhealthy snacks or meal options. Preparing your own meals not only allows you to make healthier food choices, but it can also save you a lot of money.
A version of this article originally appeared on enkivillage.org