By engaging in cardiovascular exercise, strength training and a healthy diet, your legs can be lean and strong in no time. Cardiovascular exercise melts the fat away, while strength training tones and strengthens the muscles. To get the results, stay consistent with your workouts, lifting three days a week and performing cardio five to six days a week. Leave a day of rest in between strength-training workouts to allow your muscles to recover.
Cardiovascular Exercise
To lose excess fat from your legs, engage in moderate-intensity cardiovascular exercise for 30 to 60 minutes a day. Exercises such as power walking, running, biking and the elliptical are all good exercises that tone the lower body. Cardiovascular exercise will not only help you get leaner legs, it decreases your risk for many diseases, such as heart disease, stroke and diabetes.
Side Lunge
The side lunge works your quadriceps, buttocks and abdominals. To start, stand with your feet hip-width apart, and your arms extended down at your sides. Lunge to the left with your left leg. Keep your toes pointed forward, and bend your left knee at 90 degrees. Lean forward at your hips, and touch your right hand to the floor. Raise back up to the starting position and repeat on the other side. Perform three sets of 12 to 15 repetitions.
Plie Squat
This exercise targets your inner thighs, buttocks, quadriceps and abdominals. Stand with your feet slightly wider than shoulder-width apart, and slightly turn your toes out. To aid in stability, rest your hands on your hips. Look forward and squat down until your thighs are parallel to the floor. When you squat, imagine you are sitting down in a chair. Hold for two to three seconds and repeat. Perform three sets of 12 to 15 repetitions.
Hamstring Curl
This exercise targets your hamstrings and abdominal muscles. Lie on your back with your arms extended out at your sides, and rest your calves on the middle of a stability ball. Lift your hips up off the floor so your body forms a straight line, and slowly curl the ball toward your buttocks.Roll the ball back out to the starting position and repeat. Perform three sets of 12 to 15 repetitions.
References
- "Fitness: The Complete Guide"; Frederick C. Hatfield; 2010
- "Fitness" Magazine: The Hot Legs Workout
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