If you struggle with leg fat, you aren't alone. About 68 percent of Americans are overweight or obese, according to the U.S. Department of Health and Human Services. While you can't "spot reduce" your legs, you can, however, combine a low calorie diet with cardio and strength training activities to lose fat all over, including your legs. Together, these lifestyle changes will help you accomplish your leg toning goals.
Aerobic Activity
You need at least 30 minutes of cardio activity weekly to burn fat and create slimmer looking legs. Circuit training is a workout approach that burns 30 percent more calories than a typical strength training workout, according to "Fitness" magazine. Start out with a leg toning exercise, such as dumbbell lunges. Then, switch to an intense type of cardiovascular activity. Jogging, running, jumping jacks and jumping rope are a few options. Rotate between a new leg toning exercise and a few minutes of cardio activity during your workout session.
Dumbbell Lunges
Dumbbell lunges make a traditional lunge even more difficult by holding hand weights. Select weights that are 5 to 8 lbs. Start in a standing position. Slowly lunge forward with your right leg, keeping your torso perpendicular to the ground. Repeat lunges on the right side of the body for 30 seconds. Then, alternate and repeat lunges 30 times on the left side of the body.
Ball Squat
Start out by placing an exercise ball between your lower back and the wall. Push your shoulders back and lower into a squat position, keeping your knees bent at a 90-degree angle. At the bottom of the squat, hold the position for three seconds. Stand back up and repeat five times during your leg toning session. As this exercise gets less challenging, workup to 12 repetitions.
Leg Circles
Leg circles are an exercise that tones the thigh area. Start out lying down on your exercise mat. Hands are resting at your sides, palms facing down. Take a few deep breaths and extend your right leg toward the ceiling. Keep your hips planted on the floor. Trace a circle five times with your toes. Then, switch directions and trace five circles counter-clockwise. Repeat this rotation five times on each side of your body. As this exercise gets less challenging, increase the intensity by using ankle weights.
References
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2010
- Mayo Clinic; Exercise for Weight Loss; December 2009
- Fitness Magazine Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent
- Fitness Magazine; 10 minute Hips Workout
- Fitness Magazine; Our Top 10 Thigh Exercises; Lexi Walters
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