The Best Exercise Routines To Firm And Tone Flabby Legs

Flabby legs are the result of two factors: too much fat and not enough muscle. To get the best shape and tone to your legs, the National Strength and Conditioning Association recommends that you combine weight training and cardiovascular exercise. Cardio exercise, which consists of rhythmic, total body movement for a prolonged period, raises your heart rate and burns more calories than weight training. Weight training firms those muscles to give your legs shape and make them solid.

Guidelines

Before engaging in exercise, do a light five- to 10-minute cardiovascular warm-up, followed by a few minutes of light stretching to prepare your muscles for activity. The American College of Sports Medicine recommends that healthy adults do at least five days a week of cardiovascular activity for 30 minutes each day to maintain health. More may be necessary for weight and fat loss. Vary your cardiovascular and weight training activity so your body does not get used to the same routine. When exercising your legs, one to two days a week on non-consecutive days is all you need. Talk to your doctor before starting an exercise routine.

Treadmill

For a moderate- to high-intensity treadmill routine that will tighten and tone the legs, alternate running and walking at an incline. Run at a challenging pace on the treadmill at a 2 percent incline for a quarter mile. When finished, reduce the treadmill to a brisk walking pace and increase the incline to 10 to 15 percent and walk for a quarter mile. Repeat this cycle for 20 to 30 minutes, two to three days per week on non-consecutive days. On other days, do 30 to 45 minutes of moderate-intensity cardio on the elliptical, stepper or stationary bike.

Lunge Variations

Lunges target the major muscle groups of the legs, but they can get repetitive. To vary your lunge routine, stand with your legs shoulder-width apart. Step your right leg forward and execute a lunge, making sure your knee does not go past your toe. Push off the right leg and return to a standing position. Step the same leg out to the right and perform a side lunge, pushing your hips back as you lunge. Return to stand and step behind you for a rear lunge. Repeat with the left leg. Do each side five times. Hold dumbbells for added resistance.

Squat Variations

To do a basic squat, stand with your feet slightly wider than shoulder-width apart. Slowly bend your knees and push your hips back so that your knees remain over your feet, as if you are sitting in a chair, then stand back up. Vary your squats to keep your body from getting used to a routine. Try doing them on a BOSU balance ball. This will work the smaller muscles of the legs while you attempt to maintain balance. Place a stability ball against a wall, lean back against it and do stability-ball wall squats. Or you can simply hold dumbbells in your hands for added weight to challenge your muscles. Do 10 to 15 repetitions.