You might think you need to use complicated special equipment, or do endless repetitions of squats and lunges to slim and tone your legs, but the fact is you can transform your lower body by simply getting on a treadmill. Walking and running are two of the most effective exercises for both cardiovascular fitness and lower-body toning -- and the additional convenience of a treadmill can ensure your program gets results.
Fat Loss
The first step to toning is shedding excess fat. Contrary to what some people think, walking and running on a treadmill can be just as effective as training outdoors, according to "Running and Fatburning for Women." One of the easiest ways to begin toning is to use your treadmill's pre-set fat-burning program. Once you have developed your strength and endurance, you can increase your fat loss with custom workouts.
Muscle Targeting
To achieve slim, toned legs, you need to work all the major muscle groups. Running is a versatile all-around exercise for your legs, notes Richard Brown, author of "Fitness Running," but to get the most from it, you should vary your workouts to target different muscle groups. For hips, butt and thighs he recommends hill running. Running uphill changes your stride and you use your quads and glutes more than you would running on a level surface. Running on a low incline targets your calves and hamstrings.
Frequency
Exercising daily is essential to good health, but it doesn't have to be intense exercise, according to "Bragg Healthy Lifestyle." If you do vigorous running workouts every day you are liable to get burnt out. However, brisk walking daily can help keep your circulation moving, your muscles active, and keep you burning calories and toning with very little effort. Alternating walking and running on the treadmill can help you achieve your goals without burnout.
Convenience
One of the advantages of a treadmill is convenience and comfort. Tony Little, author of "Technique!: Target Training for a Fat-Free Body" states that it is the ultimate home exercise device because you can exercise year round, regardless of weather. Treadmills also offer a softer surface for running, which can protect your joints from impact-related injury. Plus, many have built in heart-rate monitors and pre-set programs, which can help you develop a fitness routine and monitor your progress.
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