Your legs are constantly working for you, but they may not be in prime shape to tackle all physical challenges presented to them. If your muscles have ever worn out after climbing a hill, consider doing some strength-training workouts to maximize the efficiency of your lower half. An added bonus is that strengthening exercises will tone your muscles and give your legs a more trimmed look.
Lunges
Begin by standing with your feet shoulder-distance apart and take a large step forward with your left foot. Maintain balance by placing one hand on each hip. Lower your body by bending your left knee forward and down and forming a right angle while your right knee remains stretched back. Reduce your risk of injury by not letting your left knee pass in front of the toes on your left foot. Slowly return to the original position by propelling yourself back with your left leg muscles. Perform three sets of eight to 12 repetitions on each leg.
Inverted Butterfly Leaps
Stand with your feet hip-distance apart. Place a rolled up yoga mat or towel on the floor in between your legs. Bend your knees as if about to hop, lean down and forward and place your palms shoulder-distance apart on the floor. Doing this should cause your body to form an upside-down "V." While keeping your knees bent, lift your heels off the floor to get on your tip-toes; being in this position will help you propel your legs off the floor. Jump your feet up as high as 12 in. off the floor, depending on your physical ability, and draw your legs together to tap your feet together in mid-air. Return to the upside-down "V" position and repeat 20 times.
Leg Slides
Lie face-up flat on the ground or exercise mat, slightly bend both knees and place your feet sole-down on the mat. Inhale and slowly slide your left leg into a straight position without arching your low back. Exhale and return to the original position and repeat eight to 12 times. Do the same with your right leg. Repeat three sets on each side.
90-Degree Lift
Place a rolled up yoga mat or a chair and bath towel about 2 feet in front of your body, then stand with your feet about shoulder-distance apart. Lean forward and use both hands to hold onto one end of the mat or chair back. Extend your left leg back and out to the side with your toes pointed forward. Slightly bend your knees and hinge forward from your hips to place most of your weight on your right leg and the mat or chair. Tighten your abs, keep your back flat and exhale as you lift your left leg to the side as high as you can. Hold for three seconds, lower your leg back down and repeat up to 15 times. Switch legs and repeat another 10 to 15 times.
Tip
You can't lose weight to shrink just one area of your body. The best way to lose excess fat is to eat fewer calories, do at least 30 minutes of cardiovascular exercise at least five days per week or use a combination of the two methods. Depending on your current fitness level, you may need to get up to 90 minutes of exercise per day for the best results.
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