To slim down leg muscles, you probably need to change up your routine. If body fat is your problem, then cardio and diet modifications will help you slim down everywhere, but if you are specifically targeting the muscles you need to strength train differently. Lifting heavy weights especially in a moderate repetition range of six to eight increases muscle size. But doing leg exercises with lighter weights, doing less sets and increasing your reps will tone your muscles so they are compact, not large. Using just your body weight is a lightweight and free option.
Toe Squat with Overhead Reach
Step 1
Stand with your feet together and squeeze your inner thighs to bring your knees together too. Imagine that you have a single sheet of paper between your knees and you cannot let it drop. Hold a single dumbbell with one hand on each end.
Step 2
Bend your knees slightly into a half squat so that your thighs are at a 45 degree angle upwards to your lower legs. Raise your arms above your head and lean forward slightly, keeping your back flat and your upper arms next to your ears. Lift your heels to assume the starting position.
Step 3
Bend your knees to lower your pelvis about four inches. Keep your lower legs and feet motionless. Raise your hips back to the starting position to complete one repetition. Do between 12 and 20 reps.
Single Leg Push-off
Step 1
Stand in front of a raised platform, aerobic step or exercise box. Hold your arms straight at your sides. Place your right foot onto the platform with your toe pointing straight ahead and your knee bent.
Step 2
Push off your right foot to launch into the air. Bring both feet up next to each other and then land in the center of the raised platform. This action works the thigh, butt and calf muscles including the hamstrings, quads, soleus, gastrocnemius, adductors, abductors and gluteus maximus. Swing your arms into the air as you jump and lower them to chest level as you land.
Step 3
Land softly and bend your knees slightly. Step off the platform and lower your arms to your sides to prepare for another rep. Perform between 12 and 20 repetitions and then repeat on your left leg.
Step 4
Rest for 60 seconds. Do the toe squat with overhead reach exercise one more time and then repeat the single leg push-off exercise once more for a total of two sets.
Tips and Warnings
- You can wear ankle weights, wrist weights and/or a weighted vest if you wish to increase the weight for the single leg push-off exercise. You should still be able to do a minimum of 12 reps without pausing between them. Otherwise, you are using too much weight.
Things You'll Need
- Raised platform
- Dumbbell
References
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
- Fitness: Toe Squat with Overhead Reach
- American Council on Exercise: Single-Leg Push Off
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