Roller-skating is a fun sport, and you can achieve appreciable tone in your legs with regular participation. Skating burns fat and builds muscle in your legs to help them look and feel more toned. In addition, roller-skating may be more fun for you than traditional resistance training exercises, such as lunges or squats in a gym setting. Combine certain lower body toning techniques with skating to improve the tone in your legs.
Step 1
Roller-skate up hills to tone your legs. Roller-skating up a hill will strengthen most of your leg muscles, including your quadriceps, hamstrings, glutes, calves and hip abductors. Start skating up smaller hills to build your strength, and then progress to skating up larger, more challenging hills. If you live in an area without hills, skate up ramps or use a parking garage. Give yourself one day of rest between the days you skate up hills to allow your muscles to recover.
Step 2
Perform squats while skating. To begin, skate fast to build up speed. Then, place your hands out in front of you and keep your feet shoulder-width apart. Bend your knees into a squatting position. Perform three to five squats, and then build up your speed again. Perform a set of 15 to 20 total squats. Then, skate for one to two minutes before performing your next set of squats. Include three total sets of squats into your workout.
Step 3
Skate with ankle weights to tone your legs. Ankle weights will make it more difficult for you to lift your skate. As a result, your quadriceps will have to work harder to lift the skates off the ground with each movement. Start with a light pair of 2-lb. weights, and then progress to a 5-lb. weight on each ankle. Avoid skating more than three days per week with ankle weights to avoid overuse injury.
Tips and Warnings
- Take a day of rest if your muscles are sore from skating. Incorporate lower body resistance training exercises into your workout program to tone your legs.
- Always wear a helmet when skating.
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