Resistance training can build and tone the muscles of your legs. Aerobic exercise and a decrease in the amount of calories you eat will burn the fat surrounding your muscles. Use a combination of low weight/high reps and heavy weight/low reps to tone your muscles. Perform 60 to 90 minutes of resistance and aerobic training for five to six days a week to lose weight.
Step 1
Do squats. The squat exercise tones the major muscles of your legs. Squat within a lifting cage using the safety catch bars in case you are unable to stand back up. Set the barbell pegs just below the height of your shoulders. Place your hands on the barbell, palms facing down and slightly wider than your shoulders. Duck your head, hips and feet under the barbell; the bar should rest across your shoulders and the bulging trapezius muscle at the base of your neck. Stand straight up and take a few steps back. Place your feet slightly wider than shoulder-width. Lower your pelvis until your thighs are nearly parallel to the floor. Stand back up and repeat for one set of 15 reps. Keep your back flat and look slightly above your eye level throughout the movement. Perform four total sets. Gradually increase the weight you lift so you can only do six to 12 repetitions.
Step 2
Include dead lifts. Dead lifts focus on your glutes and your hamstrings. Hold a dumbbell in each hand and stand with your feet slightly wider than shoulder-width. Stick your buttocks out and slowly lower the dumbbells until you feel a stretch at the back of your legs. Contract your glutes and hamstrings to return to upright position. The dumbbells must stay close to your legs. Maintain a slight bend in your knees and a flat back throughout the movement. Complete four sets of 10 repetitions, gradually increasing the weight you are using.
Step 3
Perform walking lunges. The walking lunge is also effective at toning the major muscles of your legs. Hold a dumbbell across the top of your chest by resting each end in your palms; your elbows should be bent. Step forward with your right leg so your right knee and right hip are nearly 90 degrees. Your left leg should be behind you with your knee bent. Stand up then step forward to lunge with your left leg. Continue to alternate legs for 15 lunges per leg. Complete four sets. Gradually increase the weight you use so you can only do six to 12 lunges per leg.
Tips and Warnings
- Use leg extensions, leg curls, split squats and one-legged dead lifts to vary your routine and further develop your leg muscles.
- You must maintain a flat back by sucking your navel toward your spine. This posture reduces your risk of low back injury.
Things You'll Need
- Squat cage
- Barbell
- Dumbbells
References
- “Personal Trainer Manual”; American Council on Exercise; 1997
- “Essentials of Strength Training and Conditioning”; Thomas R. Baechle and Roger W. Earle; 2000
- “Exercise Physiology, Energy, Nutrition & Human Performance”; William McArdle, Frank Katch and Victor Katch; 2007
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