To have firm and toned legs, you need to work the major muscles of both the front and backs of the thighs as well as the muscles of the calf. You can accomplish this using a variety of equipment. Focus on exercises that provide a comprehensive approach, making your workout more efficient. To alleviate boredom, try exercises that you can modify to add challenge to your workout as your legs firm up and increase in tone. Maintain proper form throughout each exercise to avoid hurting your back or knees.
Squat
The squat is a classic leg-firming exercise that works the front and back of your thighs and the gluteal muscles in your buttocks.. When performed correctly, it looks like you're sitting back on a chair. Some people add weight to the exercise; you can use dumbbells, a barbell, a Smith machine or a squat rack. Start with your feet hip-width apart. Brace your core by pulling in your abdominal muscles and rolling your shoulder blades back and down. Descend, either with your body weight or with additional weight, until your thighs are almost parallel to the floor, keeping your head up and chest facing forward, not down to the floor. Sit back as you descend, so that you can see your toes in front of your knees. Rise, check your form and repeat. As you gain strength, add more weight or try variations, such as adding a jump between squats or widening your stance.
Lunge
Lunges help define your quadriceps, the muscles at the front of the legs. The exercise also works the gluteal muscles as well as the soleus, one of the main muscles that make up the calf. Step forward, and bend your front leg so your thigh is parallel with the floor; you may hold a weight for a more challenging exercise. Keep your back leg in line with your hips and shoulders. Return to your starting position and repeat. When completing a lunge, brace your core and avoid extending your knees beyond your toes. If you have issues with balance, find your stance and maintain it, focusing on the up and down movement.
Wall-Sit
A wall-sit firms and tones your thighs and bottom. The goal is to descend to a sitting position and hold the posture for a set period of time. You can put an exercise ball behind your back for cushioning as you roll down the wall, but you can also sit with just a wall behind you. Add weights to increase the challenge, but start with body weight alone if you're just starting out. Find a comfortable stance in front of the wall, feet about hip-width apart. Brace your core and lean back, keeping your feet far enough out in front that you can descend to a position where your thighs are parallel to the floor, and without extending your knees in front of your toes. Hold for 15 seconds, then rise. Add more time as you increase in strength.
Calf Raises
When firming and toning your legs, don't neglect your lower legs. The gastrocnemius and soleus are the two main muscles of the calf. A calf raise uses both muscles, and strengthens your hamstring, the muscle that runs up the back of the thigh. The movement is deceptively simple: Raise yourself up onto your toes and descend back to standing with feet flat on the floor, being sure to brace your core. You can increase the challenge of the exercise by standing on a step and dropping your heels off the back, descending about two to three inches. You can also complete the exercise one leg at a time or add weights to further tone and trim your calves.
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