Resistance training equipment may enhance a leg toning exercise program, but it is not always necessary. When time constraints interfere with your ability to get to the gym, a body weight leg workout, performed at home, may be almost as effective -- provided you perform the workout using correct body alignment and proper form.
The Squat
The squat works the hamstrings, gluteals and quadriceps muscles. Stand in front of a chair or couch, with your legs separated hip width apart. Slowly bend your knees and push your hips back, as if you were about to sit on the chair or couch. Keep your knees in alignment with your toes, and avoid letting them roll in or out. Use control as you straighten your legs and return to the starting position. Perform 15 repetitions. To add a strength and balance challenge, practice the exercise with one foot lifted from the floor.
Single Leg Bridge
The American Council on Exercise recommends the single leg bridge to tone the hamstrings, gluteal muscles and core musculature. Lie supine with your knees bent. Lift one leg and bring it toward your chest. Contract your abdominal and gluteal muscles and hamstrings as you sequentially lift each vertebra from the floor, until your spine creates a bridged position. Roll your spine back to the starting position, allowing each vertebra to touch the floor. Perform eight repetitions on each leg.
Outer Thighs
The clam is a Pilates-evolved exercise that works the hip complex and the outer thighs. It also promotes pelvic stability while enhancing hip range of motion. Lie on one side with your knees bent at a 45-degree angle and your legs stacked so that one is on top of the other. Imagine that your pelvis has two eyes that you want to keep focused directly ahead. Support your neck by resting it on your extended bottom arm, or by propping yourself up on your bottom elbow. Keeping your heels together, slowly raise your top knee toward the ceiling. Only raise it as high as you can go without changing the position of your pelvis or ribcage. Perform 15 repetitions on each leg.
Inner Thighs
Your inner thighs support the medial knee, and add symmetry to your leg muscles. In contrast to the outer thighs, which move your legs away from your body's center, the inner thighs adduct or move your legs toward the center of your body. Lie on one side with your bottom leg extended. Bend your top knee, and place your foot on the floor in front of your bottom leg. Keep your bottom foot facing directly ahead, and imagine that you have a seam that runs along your inner thigh. Tighten the imaginary seam as you lift the leg. Perform 15 repetitions on each side.
Home Exercise Considerations
Add challenge to standing leg work by standing on a bed or on a pillow. Placing your feet on the couch increases hamstring flexion and adds challenge to supine leg exercises such as the bridge. If you are accustomed to using the adductor/abductor machine for the inner and outer thighs, the side-lying exercises may seem too easy. Add challenge by performing while lying at the edge of the couch, and increasing the exercise range of motion by lowering the working leg toward the floor.
Member Comments