3 Ways To Get Nice and Toned Legs Want to have toned legs in time to wear shorts or a bathing suit in summer? You may have to do some work to get there. Toned legs takes a combination of cardio to reduce fat cells, muscle toning exercises, and dietary changes to prevent new fat from being deposited. This article will give you some great leg toning exercises, tips on how to get the legs you want, and some diet advice for great looking legs!
How To Get Toned Legs
To start, you will need a combination of cardiovascular exercises to increase your metabolism, and some targeted toning exercises to give your thighs and calves definition. Here is a list to help you get started:
Lunges
Lunges help to build thigh muscle and tone the entire leg. Get yourself some weights for these, around 8 to 15 lbs. Do lunges three days a week, with a day of recovery in-between sets. This workout takes about 15 minutes to do 2 repetitions for each move.
1. The Lateral Lunge
Stand on your exercise mat with your feet together. Take one dumb-bell and hold with both hands to your chest. Keep your elbows bent to your sides. Keep your legs straight and point your toes to the front of your body. In a fluent motion step forward with the right leg. Place your right foot flat on the floor, bend your knee and push forward. Return the the standing position. Do this with your right foot 20 times, then switch to the left foot.
2.The Curtsy Lunge
Stand keeping your feet flat on the floor and hip-width apart from each other. Take a light dumb-bell in each hand and hang your arms straight down at your sides. Take a step back with your left leg and bring it across your right leg. Bend knees in a “curtsy” and then return to the start position. Do this 10 times, then repeat with other leg.
3. Plié Squat
Place your feet flat on the floor and keep them wide apart. Make sure your toes are turned out as far as you can. Take one dumb-bell in each hand and hold them to your chest. Keep your elbows bent at your side. Bend your knees out to the sides of your body and squat down as far as you can go. Come back up and repeat 20 times.
Below are more moves to tone your legs and butt. Practice them everyday!
Cardiovascular Exercise
How to get toned legs? Besides targeting your legs, you should also work the whole body.
Walking Briskly
This is a good way to get some leg exercise and cardio in at the same time. Try to take at least 3 to 4 brisk walks per week. When walking, keep a pace that is fast enough to get your heart rate up, but not so fast that you become out of breath. You can start with your neighborhood and around ¼ mile. Work your way up to 1 mile, 2 miles, and then up to 4 miles each walk for best results.
Climbing Stairs
Climbing stairs can help build calf muscles and tone them. It can also give your buttocks a nice shape. If you have a two-story house, just go up and down the stairs 20 times keeping a pace as you ascend and descend them. You will want to make sure you get your heart rate up. If you don’t have stairs, go to your local high school stadium (if allowed), or take the stairs when you are in a building with elevators.
3. Riding a Bike
Hop on your bike and enjoy a ride through the country, or navigate some hills for some incline to really work your legs. Riding a bike helps shape your thighs, calves, and buttocks. Plus, if you keep a good speed it is a great cardio exercise. You can also use a stationary bike that is set to some incline for the best resistance.
Dietary Changes
One important point on how to get toned legs is making dietary changes. This is a needed complement to your exercise routine. Your muscles need certain nutrients to build muscle and increase fat burning. Plus, maintaining a healthy weight needs a healthy diet. In order to achieve muscle toning, you need to find a balance between working out and eating the right foods.
If you begin working out excessively and do not eat the right foods, you will begin to feel very tired and not have enough energy to continue your workouts.
Eat Protein
Protein is critical for workouts and building strong muscles. It can also give you an energy boost after your workout. Make sure you get protein from; beans, lean meats, eggs, lean turkey, chicken, and fish.
Calcium
When you exercise, calcium goes into the muscles and helps them contract and relax. If you are low on calcium, your muscles won’t contract and tone as they should. Many people think that calcium is just for strong bones, but it is equally important for muscles. Try to include low or nonfat versions of; milk, yogurt, cheese, almonds, and broccoli. There is also ample calcium in leafy greens.
Vitamin D
You need to get enough vitamin D with your calcium foods for better absorption of the calcium. Make sure you get at least 15 minutes of sunshine and eat foods fortified with vitamin D. You can find this vitamin in; eggs, mushrooms, soy products, salmon, and cheese. It is also added to milk.
Vitamin C
Vitamin C helps keep your blood vessels healthy to bring needed nutrients and plenty of oxygen to your muscles. If you get enough vitamin C, you will find that your muscles feel better after you exercise, and you’re less fatigued. Make sure you eat enough citrus fruits, bell peppers, leafy greens, strawberries, and kiwi fruit.
How To Get Toned Legs
To start, you will need a combination of cardiovascular exercises to increase your metabolism, and some targeted toning exercises to give your thighs and calves definition. Here is a list to help you get started:
Lunges
Lunges help to build thigh muscle and tone the entire leg. Get yourself some weights for these, around 8 to 15 lbs. Do lunges three days a week, with a day of recovery in-between sets. This workout takes about 15 minutes to do 2 repetitions for each move.
1. The Lateral Lunge
Stand on your exercise mat with your feet together. Take one dumb-bell and hold with both hands to your chest. Keep your elbows bent to your sides. Keep your legs straight and point your toes to the front of your body. In a fluent motion step forward with the right leg. Place your right foot flat on the floor, bend your knee and push forward. Return the the standing position. Do this with your right foot 20 times, then switch to the left foot.
2.The Curtsy Lunge
Stand keeping your feet flat on the floor and hip-width apart from each other. Take a light dumb-bell in each hand and hang your arms straight down at your sides. Take a step back with your left leg and bring it across your right leg. Bend knees in a “curtsy” and then return to the start position. Do this 10 times, then repeat with other leg.
3. Plié Squat
Place your feet flat on the floor and keep them wide apart. Make sure your toes are turned out as far as you can. Take one dumb-bell in each hand and hold them to your chest. Keep your elbows bent at your side. Bend your knees out to the sides of your body and squat down as far as you can go. Come back up and repeat 20 times.
Below are more moves to tone your legs and butt. Practice them everyday!
Cardiovascular Exercise
How to get toned legs? Besides targeting your legs, you should also work the whole body.
This is a good way to get some leg exercise and cardio in at the same time. Try to take at least 3 to 4 brisk walks per week. When walking, keep a pace that is fast enough to get your heart rate up, but not so fast that you become out of breath. You can start with your neighborhood and around ¼ mile. Work your way up to 1 mile, 2 miles, and then up to 4 miles each walk for best results.
Climbing stairs can help build calf muscles and tone them. It can also give your buttocks a nice shape. If you have a two-story house, just go up and down the stairs 20 times keeping a pace as you ascend and descend them. You will want to make sure you get your heart rate up. If you don’t have stairs, go to your local high school stadium (if allowed), or take the stairs when you are in a building with elevators.
3. Riding a Bike
Hop on your bike and enjoy a ride through the country, or navigate some hills for some incline to really work your legs. Riding a bike helps shape your thighs, calves, and buttocks. Plus, if you keep a good speed it is a great cardio exercise. You can also use a stationary bike that is set to some incline for the best resistance.
Dietary Changes
One important point on how to get toned legs is making dietary changes. This is a needed complement to your exercise routine. Your muscles need certain nutrients to build muscle and increase fat burning. Plus, maintaining a healthy weight needs a healthy diet. In order to achieve muscle toning, you need to find a balance between working out and eating the right foods.
If you begin working out excessively and do not eat the right foods, you will begin to feel very tired and not have enough energy to continue your workouts.
Protein is critical for workouts and building strong muscles. It can also give you an energy boost after your workout. Make sure you get protein from; beans, lean meats, eggs, lean turkey, chicken, and fish.
When you exercise, calcium goes into the muscles and helps them contract and relax. If you are low on calcium, your muscles won’t contract and tone as they should. Many people think that calcium is just for strong bones, but it is equally important for muscles. Try to include low or nonfat versions of; milk, yogurt, cheese, almonds, and broccoli. There is also ample calcium in leafy greens.
You need to get enough vitamin D with your calcium foods for better absorption of the calcium. Make sure you get at least 15 minutes of sunshine and eat foods fortified with vitamin D. You can find this vitamin in; eggs, mushrooms, soy products, salmon, and cheese. It is also added to milk.
Vitamin C helps keep your blood vessels healthy to bring needed nutrients and plenty of oxygen to your muscles. If you get enough vitamin C, you will find that your muscles feel better after you exercise, and you’re less fatigued. Make sure you eat enough citrus fruits, bell peppers, leafy greens, strawberries, and kiwi fruit.
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