Well, here we are. It’s springtime again. That means it’s time to pull the shorts and tank tops from the bottom of the drawer and get out there into the sunshine.
Before we head out, many of us want to work on toning or strengthening our legs, whether to look good or for keeping up with the increased level of activity the warmer weather may invite. Here are four exercises and four activities that will help you and your legs look and feel great this season.
1. Squats
The squat is perhaps the best exercise for your entire set of leg muscles. It also sculpts your butt and hips. When done correctly, the core stabilization will even tone your abs.
As an added bonus, free-standing squats are incredibly safe. Since squats are done while standing up and without extra weight, they won’t strain the back.
For balance or extra support, perform your squats standing alongside a wall or next to a chair or the edge of a table with one hand on the object.
2. Single-leg deadlifts
This exercise is a bit more advanced than the squat, but once again it is an incredibly effective way to tone your legs. Begin by standing, with your feet no wider than shoulder-width, and finish as pictured below. Keep your hips from rotating outward. For extra benefit, you can also do this while holding a light dumbbell in each hand or grabbing a single kettlebell. For balance, if you have a free hand, place it on a wall or chair.
3. Step-ups
Step-ups are like one-legged squats. The repetitive movement will work your thighs, hips, and butt. You’ll need something to step on to of course. A box or step bench that’s high enough to make your upper leg parallel to the ground before the step (as pictured below) is ideal. Make sure the object you step onto is stable. Once again, feel free to hold some weight if you want an extra challenge and faster results.
4. Resistance band leg press
For just a few dollars, you can get resistance bands that will give you options for some excellent leg toning exercise – such as the leg press. Be careful to use shoes with non-slip soles or do the exercise barefoot.
Perhaps you want to do something more dynamic than the exercises described above or you want to incorporate some other activities into your leg-toning routine. Here are a few additional suggestions.
Activities to tone legs fast
5. Walk, Jog, Climb stairs
Walking, jogging, and stair climbing are some of the best exercises to tone legs.
Walk whenever you can. As you get stronger, you can try jogging or running. Set reachable goals and increase your distance gradually. Show yourself some success! That way you’ll stay positive, as well as avoid soreness or burnout. Taking the stairs whenever possible is also an incredibly effective leg AND cardio-vascular workout. Each stair you climb is a mini-step-up exercise.
6. Cycling
Taking a bike ride is a wonderful way to enjoy the warming weather while getting some beneficial leg exercise. Pedaling a bike will work your overall legs, including your calf muscles. Indoor cycling is one of the fastest ways to tone your legs. It can be a high-intensity workout, but it’s easier on the joints than jogging or running. Stop into any Premier Fitness Source store to try out a variety of indoor cycling equipment and find the one that best fits your needs and budget.
7. Dance
Dancing is a fun and fast way to tone your legs. You can take a class or follow videos at home. Choose your favorite music and just enjoy your way to great-looking legs.
Dancing can also provide exceptional cardio-vascular benefits and will improve your balance and core strength.
8. Jump Rope
Jumping rope also sculpts your leg muscles. It especially targets your calves while increasing your heart rate.
You don’t need to be an expert. Start by jumping rope for 20 seconds straight. Aim for 60 seconds, even if you get “hung up” a time or two during that minute. Then rest for another minute. Repeat this for a 20-30 minute workout. This interval training will shape you up fast and give you summer-ready legs you’ll be proud to display.
Stop into any Premier Fitness Source location for expert advice on getting your legs into fantastic shape. Our consultants will recommend the right activities and products for your needs and goals.
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