If you are a woman, you may wish to build up the muscles in your legs to look flattering when wearing shorts, skirts and swimsuits. Building leg muscles can help reduce the appearance of cellulite, which occurs more frequently in women and can make the back of your legs look like cottage cheese.
Step 1
Eat a reduced fat diet. Consuming a low-fat diet that includes lean proteins can help you build lean muscle mass in all areas of the body. Eliminate fried foods, fast food meals, full-fat dairy products, and fatty cuts of meat. In addition to fruits, vegetables, whole grains and low fat dairy, eat a lot of fish, skinless chicken, turkey breast, beans and soy.
Step 2
Increase the amount of time that you do cardio. If you are currently only doing 30 minutes daily, aim for 60 minutes of aerobics per day. Your cardio workouts should include exercises that work the legs. Some examples are running, step aerobics, kick boxing and stair climbing.
Step 3
Perform lunges to tone the legs. Lunges are easy to do and work the quad and calf muscles of your legs. Stand straight with your legs shoulder width apart. Keep your one leg stationery while lunging forward with your other foot. Bend your knee and keep your back straight. Your leg should be bent at a ninety degree angle and your knee should be positioned behind your toes. Alternate legs and repeat the move. Perform two or three sets of 20 to 30 reps.
Step 4
Add squats to your workout routine. Squats are another type of leg exercise that can tone the area. You can choose to add weight for added benefits. For squats, you'll start in a standing position and then bend your knees as if you are sitting in a chair. Keep your back straight and rotate your hips forward during the motion. Do at least three sets of 20 to 30 reps.
Member Comments