The legs, just like any other part of the body, can become unsightly and unshapely if you do not exercise them. Luckily, there are exercises that you can use to tone and get them in shape. Some of the best leg toning exercises include:
Squat
Squatting is one of the most effective ways of toning the legs. In addition, you can perform this exercise at home, at your workplace, or while on holiday. To perform squats, stand on a level surface with your legs at¬-least hip-width apart. Lower your body slowly to assume a squatting position and make sure your heels remain flat on the floor surface. Lower your body until the upper thighs are aligned parallel to the floor surface before resuming starting position. If you are a beginner, perform three sets of 10 reps each with one-minute breaks in between sets. For those with intermediate and advanced experience in performing squats, the goal is to perform four sets of 16 reps with one-minute rest and five sets of 25 reps with 45-seconds rest respectively.
Calf raise
This exercise is great for toning the calves. To start, stand straight with the legs spread about one thumb width apart. In this position, raise your heels off the ground slowly until only the toes touch the ground. Maintain this position for a few seconds and then lower your heels to starting position. Perform 15 reps and rest for about a minute. Aim to complete at least two sets or three if you still feel energetic at the end of the second set.
Lunges
The lunge is the ideal exercise for toning your upper legs especially the thighs. Unlike the exercises described above, lunges require assuming a split stance with one leg stretched in front of the other. In this position, slowly bend the knees and lower your body into a lunge until the upper thighs of both legs are aligned at 90-degree angle to each other. Hold this position for a few seconds and slowly push your body back to starting position. Aim to complete at least two sets of 15 reps with each leg.
Wall squatting
To perform this exercise, stand straight against a wall with the heels placed firmly flat on the surface of the floor. In this position, lower your body slowly until the thighs are aligned parallel to the floor surface. Maintain this position for a few seconds and resume starting position. Repeat the same movement at least 30 times and take a two-minute rest. Aim to complete three sets if you are a beginner, four sets of you fall within the intermediate category, and five sets if you have advanced experience in wall squatting.
If you want to have well-toned legs that will be the envy of everyone, set aside a few minutes every day to perform simple leg toning exercises. Some of the exercises you can use for this purpose include squatting, lunges, calf raises, and wall squatting. The good news is you do not have to purchase expensive equipment or sign up at a gym to perform these exercises.
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