To be honest, there are no easy ways to tone your legs You need to eat healthy and exercise regularly. Regular leg workout is the only solution to tone the legs. It is important to get into a routine for working out-this way, you lose that cellulite and fat and sculpt and shape the lower body muscles. If you exercise in a gym, a complete legs workout may already be included in your weekly plan. In this guide, we will discuss some easy leg workout routines and exercises to get toned legs in a month. Some of them can be done at home without any special equipment.
Table of Contents
1. Squats
Squats with weights are one of the best exercises to tighten buttocks and thighs and also tone the legs. Start with a weight nearly fifth of your body weight. (This means that if you weigh 57-60 kilos, you need to take a weight of at least 12.5 kilos). Balance the weight on your neck and shoulders. Keep a distance of shoulder width between your feet. Now slowly squat while ensuring that your knees do not go ahead of your toes. Do 3 sets of 15 reps each. (Beginners can start with 15 squats and slowly increase it). To get the squat position right, imagine that you are sitting on an imaginary chair.
2. Lunges with kettle bells
This is another great exercise to tone legs. Keep your back upright and straight. Carry a kettle bell in each hand and lunge forward until the knee behind is nearly touching the ground while the thigh in front is parallel to the floor. You can perform this exercise for reducing fat in the thighs by staying in the same spot or while walking forward. Lunges can also be done on a staircase. Carry kettle bells in each hand as you climb up and down the stairs. Make sure you keep working on your balance. This exercise for reducing thighs will show results in a month provided you do it daily. If at any point, you feel pain-stop right away. Beginners can place their hand on a wall or a table nearby to keep their balance.
3. Leg press
The leg press is a wonderful machine to tone legs and get rid of cellulite. Try to at least push up a weight of 40 kilos if you weigh 58 kilos- which means a weight nearing your body weight. Place the feet at a shoulder distance width apart and push the foot plate upwards.
4. Leg curl
You can also do leg curl at home sitting on a chair. Sit up with the back straight and upright. Straighten the legs and then curl them inwards. Straighten them again. Repeat 10 times in one set and do at least 3 sets. At the gym, make sure you adjust the pulley and weight so that you feel strain on the thighs, calves and ankles. You can also do leg curls and pulse for few of the reps instead of full curls. This will put even more stress on the thighs.
5. Leg extension
Adjust the machine so that your back is straight and supported while your legs rest comfortably over the seat. The footpad should touch just above the ankles. Grasp the handles at the side. Flex hard through your quads and raise the footpad, kicking your legs straight out in front of you. Squeeze the quads in the top of the movement before returning to start position. Make sure you keep a constant tension throughout by not letting the weights hit the stack.
6. Calf raises
Stand on a step, keeping your heels unsupported. Raise and lower body on the toes while flexing and squeezing the calf muscles. Repeat 35 times per set and do at least 3 sets. Beginners can hold on to something for support.
7. Walking/jogging
You can also walk briskly every day to tone the thighs. Walking is also a great workout for the entire body. You can also walk on an incline. At the gym, walk on a gradient at a speed of at least 6 km/h. You can also jog for 10-15 minutes each day on the treadmill or on a jogging track.
8. Skipping
Skipping is another fantastic way to get toned calves, thighs and buttocks. Try to skip for at least 20 minutes per day to burn calories, lose weight and tone the lower body. Beginners can start with 10 minutes of skipping.
9. Water aerobics/swimming
Swimming is a great way to tone the thighs and bum. Whether you are a powerful swimmer or just like to paddle about; you will end up with toned legs if you keep at this regularly. Kicking in the water requires you to use the muscles from the ankles to the thighs so that you can get a complete lower body workout.
10. Exercise for reducing thighs you can do at home
Do as many of these leg workouts at home as you can daily:
Leg toning exercise #1-Leg raises
- Lie down on your back.
- Place your palms underneath your hips.
- Raise your legs 90 degrees to your body.
- This will tone your abdomen and also your thighs and bum.
- Try to also hold the legs at the top position for 10 seconds between sets.
Leg toning exercise #2- Hip lifts or bridges
- Lie on the floor on your back.
- Bend your knees. Place your palms flat on the ground besides your hips.
- Raise your hips. Squeeze the thigh and butt muscles. Hold this position for a few seconds.
- Lower the hips to starting position.
- Repeat as many times as you can.
The secret to getting toned legs in a month lies in doing the same moves daily for weeks. Combine the above exercises in a routine; the best thing about the exercise for reducing thighs is that some of them can also be done at home without any special equipment. Soon you will have the sexy sculpted figure you have always dreamed of.
Great exercises you are sharing here. There is some interesting recent research that suggests you might be able to lose more fat in a specific area e.g. legs,
What is suggested is that you first have to work the muscles with a heavy load which in this case could be heavy squats. That heavy work then needs to be followed up with cardio which in this case could jogging for 20 minutes.