Whether you are trying to slim your inner thighs, strengthen your quadriceps or tone your calves, leg exercises are vital for shapely stems. There are many types of equipment that allow you to target specific areas of the legs. Before using any type of leg-shaper exercise equipment, understand the purpose, function and safety tips for the equipment.
Leg Press
The leg press utilizes the same concepts as the standing squat, yet places less stress on the knee and ankle joints. The seated exercise requires you to bend your knees and position your feet against a flat plate. Once in position, straighten your legs and use your legs and feet to press the plate away from you. Hold for a few seconds before returning to starting position. The amount of weight you are required to press can be adjusted for your specific needs.
Calf Raise
The leg press machine can also be used to strengthen and tone the calves. Position the seat so that your legs are extended when you are seated. Place the balls of the feet and toes against the bottom of the plate. Rather than bending and extending your legs, simply point and flex your feet to press the plate away from you. The calf raise can also be performed on a step. Simply position your feet on the edge of the step with your heels hanging in the air. Use your calf muscles to lift and lower your body multiple times.
Exercise Ball
A wide variety of leg exercises can be done on the exercise ball. For example, straddle the ball with your knees on either side of it. Pull your knees in toward one another, squeezing the ball between your inner thighs. As you push against the resistance, the ball helps tone the inner thighs. Or place the ball between your lower back and the wall. Position your feet at shoulder width and place your hands on your hips. Bend your knees, lowering yourself into a squat as the ball rolls along the wall. Hold for two or three seconds before returning to a standing position.
Cable Machine
The cable machine at your local gym is so versatile that it can be used to tone almost all areas of the body. To shape the legs, use the machine's low pulley and an ankle cuff. The low pulley allows you to abduct the hip and pull one leg in front of the other. As you pull the leg across the body, you will be lifting the weights on the machine. To ensure safety, read the specific instructions posted on the machine or consult a fitness trainer for proper use.
Weight-Loss Considerations
Before using exercise equipment to shape the legs, remember that leg exercises will not guarantee the loss of fat from the legs. To lose fat, you must burn more calories than you consume. One pound of body weight is equal to 3,500 calories; to lose one pound of weight per week, you must have a calorie deficit of at least 3,500 calories by the end of the week. When this occurs, the body decides which fat stores it eliminates. Although leg shaping exercises will help tone and strengthen the leg muscles, they will not guarantee a loss of fat from these areas.
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