During the warmer seasons, motivation increases to maintain consistency (and desire) in focusing on effective exercises to tone the legs.
Forthwith, toning the legs and, more broadly, strengthening the body’s muscles not only enhances aesthetic appearance but also contributes to better stability, strength, and physical endurance, ultimately improving overall well-being.
To achieve this dual purpose, we have selected six simple exercises that help tone the legs quickly.
Each exercise is designed to be easily performed at home without the need for complex equipment. Following, we explain in detail the correct execution, muscles involved, and recommended repetitions.
The Best Exercises to Tone Your Legs
Leg Squats Exercise
1. Squat
The squat is an essential exercise not only for toning the legs but also for improving overall body strength. Squats work the quadriceps, glutes, hamstrings, and calves, while also engaging the core to maintain balance and posture.
How to Perform the Exercise
Stand with feet shoulder-width apart, imagining sitting back into an invisible chair, keeping weight on your heels and back straight. Lower yourself until thighs are parallel to the floor, then rise back up by pressing through your heels and squeezing the glutes. For leg toning in preparation for summer, aim for 15 repetitions, three times a day.
For a more advanced level, you can try squat relevés by lifting your heels as you rise, or add a resistance band for increased difficulty.
2. Standing Calf Raises
Standing calf raises help strengthen leg muscles, particularly the calves and glutes. Besides toning muscles, this exercise improves stability and balance.
How to Perform the Exercise
Stand with hands resting on a chair for stability, feet parallel with toes and heels together. Slowly lift heels until you’re on your toes. Hold briefly, then lower slowly. Aim for 20 repetitions, three sets per day.
For a more intense workout, place hands on hips without external support, or do single-leg raises by balancing on one leg and then the other.
3. Pliés
Pliés are a classical dance exercise that not only warms up muscles but also effectively tones them. The outward rotation involved in pliés is unique and stimulates muscles often neglected in other exercises.
How to Perform the Exercise
Start from a parallel position with heels together, toes turned out naturally. Bend knees, keeping heels on the floor and lowering the body. Ensure knees track over toes. Straighten legs, imagining “closing” inner thighs while squeezing glutes. Do 15 repetitions, three sets per day.
For a more advanced level, perform relevé pliés by lifting heels as you lower the body.
4. Reverse Lunges
Reverse lunges are excellent for toning legs, improving balance, and increasing flexibility. This movement engages quadriceps, glutes, knee tendons, and abdominal muscles.
How to Perform the Exercise
Facing a chair with both hands resting on it, step back with one foot and lower the back knee toward the floor, keeping the front knee above the front ankle. Return to the starting position and repeat with the other leg, aiming for a total of 20 repetitions (10 per leg), three sets.
To increase intensity, place hands on hips or raise them above your head during lunges, bringing elbows back to hips when returning to the starting position.
5. Bridge Exercise for Glutes
The glute bridge is one of the best exercises for toning and strengthening the glutes, calves, and hamstrings. Moreover, it activates core muscles, improving overall body stability.
How to Perform the Exercise
Lie on a mat with feet hip-width apart and heels near your body. Thereafter, pressing heels into the floor, lift hips in a smooth motion while keeping shoulders and upper back on the mat. Hold for a couple of seconds, then slowly lower hips. Repeat 20 times, three sets per day.
To intensify the exercise, introduce tempo variations, such as holding hips up for 10 seconds, or perform the exercise on one leg.
6. Side Leg Raises
Side leg raises are ideal for improving hip mobility and stability, in addition to toning the legs. This exercise targets lateral thigh muscles, glutes, and core muscles that stabilize the standing leg.
How to Perform the Exercise
Stand sideways next to a chair with left hand resting on it and right hand on your hip. Bend knees and lean laterally on the chair with your left forearm. Afterwards, lift the right leg sideways, keeping the knee facing forward, then slowly lower it without touching the floor. Aim for 20 repetitions per leg, totaling three sets per day.
Generally, side leg raises are a versatile exercise that can be easily modified to increase intensity by varying pace and movement, such as drawing circles with the moving leg.
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This article first appeared on Grazia.it
