If you're trying to get toned legs, focus on doing exercises that strengthen the muscles in your lower body. However, you don't need to spend lots of money on fancy gym machines or free weights to get the results you want. A little creativity, dedication and floor space is all you need to tone your legs within the comfort of home.
Squats
Squats target the legs from the buttocks down to the thighs, shins and calves. Stand with your feet spread slightly wider than shoulder-distance apart and keep your toes pointing forward. Gradually lower your body through the hips and knees down to the ankles until your knees are at about a 90-degree angle, though don't go lower than you comfortably can. You should feel the muscles in your buttocks and legs tighten. Avoid letting your knees bend in our out and keep your knees from pointing over your toes. Hold the position until you fatigue and slowly return to standing. Repeat 12 to 15 times.
Lunges
Lunges work the front and back of the thighs and also have some effect on the calves. Begin standing up with feet a natural and comfortable distance apart. Step forward with your left foot and lean into it until your left knee is at about a 90-degree angle and your right knee is parallel to the floor. You should feel your leg muscles tighten in response. Avoid passing your left knee over your left toes. Hold the position until you fatigue, then slowly push through your left leg to return to your original position. Repeat with your right leg forward and left leg behind you. Do about 10 lunges on each side.
Aerobic Exercises
Some aerobic exercises target the legs while helping you burn off excess body fat. Step-ups, for example, target the buttocks and thighs. Stand behind a small step stool or in front of the bottom step in a staircase. Stepping up and forward with your right foot, lift your body onto the step stool or step. Carefully step backward, leading with the foot you started on. Repeat until you fatigue. Other leg-focused aerobic exercises you can do from home: climbing your staircase or a stair-stepper machine, running on a treadmill or riding a stationary bike. Aim for about 30 minutes of aerobic exercise most days of the week for optimum fitness benefits.
How Much
Do leg-toning exercises as part of a full-body strengthening regimen, also targeting the muscles in your shoulders, arms, chest, back and abdomen. Include at least two 20- or 30-minute strength-training sessions per week to get the most out of your routine, recommends MayoClinic.com. Allow each muscle group, such as your leg muscles, to rest at least 24 hours between sessions. You may accomplish this by alternating between different muscle groups on consecutive days or placing at least one day in between each full-body session. Begin each strengthening session with at least five to 10 minutes of stretching or gentle aerobics such as walking.
References
- University of Pittsburgh Medical Center: Exercise 101: Stair Climbing
- MayoClinic.com; Strength Training: Get Stronger, Leaner, Healthier; Mayo Clinic Staff
- MayoClinic.com; Lunge Exercise; Mayo Clinic Staff
- MayoClinic.com; Squat Exercise; Mayo Clinic Staff
- American Council on Exercise: Bodyweight Squat
- MayoClinic.com; Step-Up Exercise; Mayo Clinic Staff
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