You don't need fitness equipment or a gym membership to get sexy summer legs. Doing resistance training exercises strengthens, sculpts and tones the muscles in your thighs, calves and butt. As a standard guideline for healthy adults, you should perform up to three sets of at least eight exercises three times a week to build and maintain muscle strength.
Plie Squat
The plie squat helps you get sexy summer legs by toning your abs, butt and thighs at the same time. Stand with your feet about 2 to 3 feet apart depending on your flexibility. Rotate your feet outward 45 degrees to assume the starting position. Squat down by bending your knees out to the side like a ballet plie. Return to the starting position to complete one repetition.
Standing Hip Extensions
Perform standing hip extensions and tone your butt along with your outer and inner thighs to get ready for the beach. Set your feet shoulder-width apart facing a weight bench. Bend over from your hips with a flat back and place your palms flat on the object in front of you with your elbows extended to assume the starting position. Lift your right leg out to the side until it is parallel with the floor and pulse one to three times before returning to the starting position. During each set complete your repetitions on the left side before switching to your right.
Donkey Kick
The donkey kick targets the muscles in your butt so you can look better in a pair of shorts. Get down on all fours with your palms under your shoulders and your legs hip-width apart to assume the starting position. Lift one bent leg behind you so your thigh is parallel with the floor and the sole of your foot is facing the ceiling. Return your knee to the starting position and do not rest it on the floor between repetitions. For each set, complete all the repetitions on one leg before progressing to the other leg.
Jump and Reach
Perform the jump and reach to firm your butt, hips, thighs and calves to get ready for summer clothes. Stand with an erect posture and your feet shoulder-width apart. Perform a squat by sitting back slightly and bending your knees up to 90 degrees. To assume the starting position, lean forward to bring your stomach to your knees with a flat back, extend your arms behind you until they are parallel with the floor and look at the wall in front of you. Spring into the air, straighten your body and throw your arms up over your head. Try to land on your mid-foot and roll backward toward your heels. Return to the starting position to complete one repetition.
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