How To Gain Muscle Tone In Legs

Leg muscle tone contributes to good posture, a fit physical appearance and more power during physical activity. Strength training increases muscle fiber size and contractile strength of the legs, improving physical capability and creating toned muscles. Doing two weekly strength-training sessions for the legs builds muscular tone. Exercises that utilize and challenge major muscles in the legs burn calories, decrease fat in the legs and define the muscles.

Balance Lunge

Step 1

Stand your feet shoulder-width apart and slightly bend your knees. Pull your shoulders back slightly and relax them. Tighten your abdominal muscles and straighten your back. Lift your chin until it is parallel to the ground and focus your gaze in front of you.

Step 2

Step you right foot forward 2 feet, stacking your right knee directly above your right ankle. Lift onto the toes of your left foot. Drop your left knee toward the ground, stopping right before it touches the floor.

Step 3

Push up through your right heel. Lift your left knee in front of your body, stopping when it is parallel to the floor. Hold for five seconds and extend your left leg behind you, returning to your toes. Immediately lower and do another lunge and knee lift. Repeat until you complete 12 to 15 repetitions and then switch legs and do the same on the other side. Do this exercise two to three times during each training session.

Squats Combination

Step 1

Stand your feet shoulder-width apart and slightly bend your knees. Lift your arms in front of your body, stopping when they are parallel to the ground. Straighten your back and tighten your midsection muscles. Pull your shoulders back slightly and relax them. Lift your chin until it is parallel to the ground and look forward.

Step 2

Stick your butt out behind you. Position your knees directly above your ankles. Slowly lower your glutes toward the ground. Stop when your hamstrings are parallel to the ground. Hold this position for 30 seconds.

Step 3

Push up through your heels and return to a standing position. Immediately lower your glutes toward the ground, stopping when your hamstrings are parallel to the ground. Immediately lift onto your toes while holding your squat. Lower onto your heels and repeat the squat and calf raise combination until you complete 10 repetitions. Do this exercise two to three times during each session.

Tips and Warnings

Rest one day in between training sessions. Eat whole grains, lean sources of protein and dairy, fruits and vegetables. Diet contributes to recovery and muscular strength gains. Breathe throughout the exercises. Hold a weight during the lunges and squats to make the exercises more challenging.