The best way to tone your legs is to perform full-body exercises, including upper-body work. This helps you burn more calories than isolating muscle groups themselves. It increases muscle definition and improves functional strength, according to the National Academy of Sports Medicine.
Squats
A squat is moving from a standing position to a lower position by bringing your torso and pelvis toward the ground with your legs and feet parallel to each other. Although there are many versions of the squat, they all require you to stabilize your upper body and pelvis to prevent excessive movement in the spinal column. This prevents spinal injuries and muscle and joint strain. To do a standard squat, stand with your feet about shoulder-width apart and extend your arms in front of you with your palms facing up. Squat as low as you can while keeping your spine upright and your knees and feet pointing forward. Exhale and stand straight up without moving your back. You can also perform the squat with your arms overhead, a barbell over your shoulders or a dumbbell in each hand over your shoulders with your elbows tucked in.
Multiplanar Lunge
The multiplanar lunge involves lunging in different directions while keeping your upper body in alignment. Stand with your feet together and step forward with your left foot. Lunge straight down until your right knee almost touches the ground. Exhale and step back to the starting position. Step to your left with your left foot and lunge straight down with both feet pointing forward. Extend your arms in front of you for balance and lean your torso slightly forward. Keep your right leg straight as you lunge. Exhale and push yourself back to the standing position. Step back with your left foot and lunge straight down until your left knee almost touches the ground. Exhale and stand back to the starting position. Perform the same lunge pattern with your opposite leg.
Jump Rope
Jumping rope improves your posture, rhythm and cardiovascular and muscular endurance. Your legs work together with your hip and torso to maintain your form and center of gravity as you jump. To do the basic bounce step, jump with your feet together and land gently on the balls of your feet and on your toes. Jump at a rate of two jumps per second for 30 to 60 seconds without making a mistake. Rest for 30 seconds and repeat the exercise three to five times. Increase the duration of each set by 10 to 15 seconds.
Supine Hip Rotation
This exercise stretches and moves your hip joints and legs in different directions without moving or compensating with your upper body. It also places less stress on your spine. Lie on the ground on your back with your feet together and arms out to the sides. Lift your left leg straight up until it is perpendicular to the ground or to your maximal range of motion. Hold this stretch for one deep breath. Lower your left leg out to your left side as low as you can without moving your right leg. Hold the maximal stretch for one deep breath and bring it across your body to your right until you feel a stretch in your leg and left hip. Hold the stretch for one deep breath and raise it straight up over your body. Lower your leg to the ground. Repeat the stretch three to four times per leg.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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