Wanting firm, toned legs is a wide-spread desire, with many looking to various leg-targeting exercises for quick muscle build. But firming and toning the legs isn't easy. It requires a consistent fitness regimen comprised of exercises that build the various leg muscles. However, with some simple exercises, you will tone the muscles and achieve the firm legs you're looking for.
Dumbbell Lunges
Dumbbell lunges work the quadriceps muscles. Stand straight, hold a dumbbell in each hand and let the dumbbells hang at your sides. The dumbbell weight should be appropriate for your fitness level. Keeping your left leg in place, stride forward using your right leg. You should feel a good stretch in your legs. Bring your right leg back to the starting position. Repeat in the same manner using the left leg. Perform as many reps as desired, alternating legs each rep.
Hamstring Curls
Not only do hamstring curls work the hamstrings, they also work the butt muscles. Lie face-down on the leg-curl machine so that your Achilles' tendons are below the padded lever and your knees are off the edge of the pad. Keeping your back flat, raise your legs toward your butt. Squeeze your leg muscles and butt muscles as your legs reach the closest they can to your butt. Gently lower your legs to the starting position. Perform as many reps as desired.
Standing Calf Raises
Standing calf raises work your shins and your calves. Stand 6 to 12 inches away from a wall and face forward. Keep your feet hip-width apart and extend your arms so that your palms are flat against the wall and level with your chest. Exhale as you lift your heels off the floor. Keep your knees fully extended and your feet pointing forward. Use your hands on the wall as support while performing this movement. Hold this position briefly and return to the starting position. Perform as many reps as desired.
Ankle Flexion
With ankle flexion, you use a cable or resistance band to work the calves and shins. Attach a cable or resistance around the ball of your right foot. Sit down so that your left leg is bent and your left knee is pointed toward the ceiling. You right leg is resting on the ground and extended. Position your arms slightly behind you, with palms flat on the ground for support. Start with your right foot pointed in such a way that your toes are pointed away from your body. Slowly pull your toes toward your shin. Gently ease into the starting position in a controlled manner. Repeat as many times as desired, performing the same number of reps on the left leg.
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