Your legs are made up of the quadriceps, hamstrings and calf muscles along with any extra body fat that may have accumulated. If your goal is to reduce the size of your legs, you will need to engage in cardio and strength exercises. Cardio exercises will help remove body fat from your legs, while strength training exercises can help tone the muscles in your legs for a slender appearance.
Cardio Exercise
Cardio exercise, when done correctly, burns calories and results in a loss of body fat. This will cause you to lose body fat in your legs and to reduce the size of your legs. According to the American Council on Exercise, higher-intensity exercise will help you burn more calories and results in more body fat loss. Higher-intensity exercise requires you to work at a moderate-to-fast pace. You can either work at a steady pace for 30 to 45 minutes or perform 20 minutes of interval training. During interval training, you work for 30 to 90 seconds at your fastest speed followed by 30 to 90 seconds of a slow or resting pace.
Lunges
Lunges can be performed using only your body weight or while holding weights. If you use dumbbells, hold them in your hands at your sides. If you use a barbell, hold the barbell with both hands on your shoulders behind your neck. Stand upright with your back straight and your legs together. Step forward with your left leg, bend both of your knees and lower your body downward until each leg creates a 90-degree angle. Push with your left foot to return to the starting position. Repeat the steps with the right leg. Perform a total of two to three sets of eight to 12 repetitions.
Squats
Squats use your body weight plus any weights that you hold to strengthen and tone your legs. Stand upright with your feet about 3 feet apart. Keep your back completely straight and your eyes looking forward. Slowly bend your legs and sink downward as if you are sitting in a chair. Keep your knees directly over your ankles and stop once your thighs are even with the floor. Squeeze through your legs and glutes as you stand back up. Repeat for a total of two to three sets of eight to 12 repetitions.
Calf Raises
Calf raises help to tone the lower portion of your legs. You can perform calf raises using only your weight, while holding dumbbells or on a calf raise machine. Stand upright with your back straight and your stomach muscles tightened. Put all of your weight onto the front of your feet, lift your heels off the ground and press your body upward. Hold for one second at the top of the movement and then lower back down. Complete a total of two to three sets of eight to 12 repetitions.
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