Home Exercises To Tone Legs

You can tone, tighten and strengthen your legs at home with targeted sculpting exercises. Some movements, such as standing abduction leg lifts, can be done with or without ankle weights, while you multi-task. Isometric inner thigh squeezes are an ideal at-home leg exercise and you can do them with a pillow, a yoga block or a stability ball. The stability ball is an effective and convenient exercise tool which allows you to tone your legs and other muscles from room to room.

On The Fly Inner Thigh Lifts

Side lying adduction, or inner thigh leg lifts, target and sculpt the muscles located in the upper inside of your thigh known as the adductor muscles. To begin, lie on the floor or mat on your right side with your hips stacked vertically. Place your top hand on the floor in front of you. Bend your left leg and place it flat on the floor behind your right leg. Engage your abs, slowly lift your right leg straight up about 8 to 12 inches, being careful to keep your knee pointing straight ahead. Pause at the peak of the contraction and return to about 1 inch above the floor. Perform 10 to 12 repetitions with your toes pointed and then 10 to 12 with your foot flexed. Turn to your other side and repeat the sequence with your other leg. You can increase the intensity by adding 5 lb. ankle weights.

While You Work Outer Thigh Leg Lifts

You can tone your abductors or outer thigh muscles while you are working in the kitchen, talking on the phone or blow drying your hair. To increase the intensity of the exercise strap on low ankle weights. To perform this exercise, stand up tall with your hips lined up and your abs contracted. Soften the knee you are standing on as you slowly lift the other leg straight out to the side keeping your knee pointing straight ahead. Pause at the peak of the contraction and slowly lower to just above the floor. Perform 15 to 20 side leg lifts. Repeat the sequence on the other leg.

Any Room Total Leg Shaping Lunges

Perform your total leg shaping lunges from a standing position in just about any room in the house. You can alternate the lead leg or work one leg at a time. Stand with legs hip distance apart. Lunge your right leg forward, bending the front knee to 90 degrees while simultaneously bending the back knee toward the floor until it is also in a 90 degree angle. Your back heel should come off the floor; align your front knee over your second toe, so the knee is moving in the same direction as the ankle joint. Squeeze your butt muscles in, keep your spine straight and your abs contracted. Shift your weight to the back leg as you push off the front leg and return to standing. Repeat lunge with the left leg leading. Alternate lunges for a total of 10 to 20 lunges. For increased intensity, hold 10 to 15 lb. dumbbells in your hands with your arms hanging down by your sides.

Wall Ball Squats

This exercise tones and sculpts your thigh muscles as well as your buttocks. One added bonus is you can engage in this exercise while you take in a good novel or catch up on your latest soap. Begin your wall ball squats from a standing position with your back resting against a stability ball which is up against a solid wall. Lean your body against the ball ; it should fit comfortably between your shoulder blades and lower back. Your legs need to be a little wider than your hips with your feet visible in front of your knees. Pressing your back into the ball and squeezing your glutes, slowly lower yourself down the wall by squatting until your legs are at a perfect 90 degree. Hold the squat for a count of 5 to 10 seconds. Tilt your pelvis, contract your buttocks muscles and return to standing position. Without weights, try for 20 to 25 squats; with dumbbells in hands, 12 to 15.

Squeezing Pleasing Leg Shapers

This isometric exercise tones your legs from the inside of your calves up to the top of your inner thighs. Engage your abdominal wall and you will get ab benefits as well. To perform this exercise, take a seat on the floor with both legs extended straight out in front of you. Sit up tall with your abs tucked in and your shoulders pressed back and down, hands on the floor for support. Place your feet on each side of the ball about half way up. Flex your toes back toward your shins. Squeeze the ball between your ankles for a count of 10, pause and repeat the isometric contraction three more times. Finish off the series with 10 to 20 quick pulsing contractions.