Top Exercises and Stretches for Toned Legs

1. Squat

            The squat is one of the best exercises to tone, shape, and strengthen your legs. It also sculpts the butt, hips, and abs. Body squats are ideal even if you have back problems. Since they’re done while standing up and without extra weight, they won’t strain the back. For extra support and balance, perform the squats standing alongside a wall or next to a chair or the edge of a table with one hand on the object. Hint: Resist the urge to pull on it or push off from it to maximize the benefit of the exercise.

• Lunges

 Lunges also work your thighs, butt, and abs. This exercise is a unilateral exercise, which means it works on each side of your body independently. With these single-leg movements, you activate the stabilizer muscles to develop balance, coordination, as well as stability and strength. That is why this particular exercise is great for strong, toned legs.

• Step-Ups

          Step-ups are similar to one-legged squats. The repetitive movement will work your thighs, hips, and butt. You’ll need a knee-height plyometric box or raised platform to perform this exercise, but any small table or flat chair will do. To limit stress on the knee, always step onto the center of the box. Hint: Go slow to avoid momentum and avoid swinging your leg to maximize the benefit of the exercise.

• Resistance Band Leg Presses

You can use a resistance band to mimic the movement of machine leg presses. This exercise targets your butt, quads, hamstrings, and calves. Leg presses with resistance bands work the same muscle groups as leg presses on a machine but you can do them at home. Resistance bands are portable and compact, so they’re easy to use anywhere.

Hint: To challenge yourself or for the advanced, use a thicker or shorter band.

Stretches

          There are a few stretches that I recommend to tone your legs. A couple of these are yoga poses that you might already be familiar with. But some people do not realize that they actually are good for toning the legs.

1. Downward Facing Dog. This is actually a full body stretch that strengthens the legs. This is a yoga pose that some people might know.
2. Warrior 1. This is another full body exercise but it is really good at working the butt, hips, and thighs.
3. Seated Toe Touches. This one is hard for me because I am not very flexible and can’t touch my toes, however, I try and reach as far as I can. This particular exercise works your thighs, calves, and shins.   

 So I hope this helps people with their legs, either getting them toned, getting them stronger, or just working them out. I am sure if you use these exercises you will have a great leg day!  Try these exercises on your next leg day and see if you notice a difference. Let me know if it helps and what the outcome was.

Take care, and as always I hope you live a happy and healthy life.

Darren