While performing exercises to tone your legs can provide aesthetic benefits, there are other reasons why training your legs is important. Research published in the February 2011 issue of the "European Journal of Applied Physiology" found that leg training increases testosterone and growth hormone secretion. These hormones can help improve muscle gain and fat loss throughout your body, making leg-toning exercises effective for full-body makeovers. Consult a doctor before starting a workout routine.
Plyometric Squat
As "Fitness" magazine explains, plyometric squats are beneficial because they require no extra equipment, so you can perform them anytime. Plyometric squats can help tone your thighs because they challenge your quadriceps not only to support your body weight during the squat, but also to provide the strength to jump up. To perform plyometric squats, squat down with your feet shoulder-width apart. When your knees reach a 90-degree angle, jump up and land in a squat position to cushion the landing. Repeat eight times.
Stair Climber
Another leg-toning exercise that you can performed without a gym membership is the stair climber. Stand next to a flight of stairs with your side facing them. Carefully walk up the stairs sideways and then repeat with the other leg. This exercise tones your legs because it challenges one leg to drive the motion, rather than both legs as with normal stair climbing.
Resisted Sprints
Resisted sprints are more effective than traditional running because you are towing extra weight. This challenges your legs to produce more power, which can result in increased strength, toning and calorie-burning. In addition, a study published in the January 2009 issue of the "Journal of Strength and Conditioning Research" found that resisted sprints significantly increased running speed, making this an ideal exercise for athletes. Resisted sprints are performed while wearing a harness attached to a heavy sled, but you can perform them wearing a full backpack if you don't have access to advanced equipment.
Lunges
Lunges can help tone your legs and keep variety in your routine, as you can perform many variations: forward lunges, backward lunges, diagonal lunges and walking lunges, for example. When performing any type of lunge, hold a barbell in each hand and take a step forward, backward or diagonally, bending your front knee until it reaches a 90-degree angle, then repeat with your other leg.
References
- "European Journal of Applied Physiology"; Physiological Evaluation of Endogenous Hormones Results in Superior Strength Training Adaptation; B.R. Ronnestad, H. Nygaard, T Raastad; February 2011
- "Fitness" magazine: Our Top 10 Thigh Exercises: Plyometric Squat
- Good Housekeeping; Thigh Blasters; October 2000
- "Journal of Strength and Conditioning Research"; The Effect of Resisted Sprint Training on Speed and Strength Performance in Male Rugby Players; A.J. Harrison, G. Bourke; January 2009
- Bodybuilding.com; Advanced Athletic Leg Training: Complete Neuromuscular Overload; IDS Sports
Member Comments