Some want their jeans to fit better, other’s want their fit legs to turn heads as they cross the room. Having sexy, toned legs are at the top of almost everyone’s want list.
Here’s how to do it.
Toning your legs is more about exercise than diet, but there are some aspects of nutrition that you should consider to help achieve your specific goals.
If You Want More Shape
If you’re happy with the amount of muscle and fat on your legs and all you want is a more toned and shapely look, then focus on a balanced diet. You don’t need to restrict carbs or calories and you’re in an envious position.
If You Want Less Fat
If you want toned legs because there’s a little more fat on your legs than you’d like you’ll want to adjust your diet as follows.
– Low sugar
– Low carbs
– Lean protein
– No fast food
If You Want More Muscle
It isn’t just women that like muscular legs, guys are into it too. If this is your goal, to look like an athlete with noticeable muscle on your quads, then you’ll want to use the following diet:
– High protein
– Eat healthy carbs (oatmeal, brown rice, sweet potatoes)
Regardless of which diet category you fall into, don’t starve yourself and don’t skip meals. Drink lots of water, and give yourself enough time to achieve the look you want. Toning your legs can take 6-8 weeks of consistent effort to see a significant difference.
Related: How to get thinner arms
You don’t need to exercise your legs everyday to get the legs you want, but you do need to incorporate some specific routines at least 2-3 times per week. It shouldn’t take more than 15-20 minutes per workout to get in these routines.
Everyone has 15 minutes, right?!
1 – Squats
The absolute best leg builder. It works the quads, and helps lift and shape your butt as well. If you’ve never done squats before, just start without using any weight. Also keep in mind if you haven’t done squats regularly, you’ll be quite sore the first few times.
You only need to do squats once per week. Don’t worry, your body will adapt and you’ll become less and less sore after each squat workout. It’s worth the soreness though!
Squats are the absolute #1 leg toner.
Aim for 4 sets of 10-15 squats
2 – Lunges
Lunges work the quads, hamstrings and glutes. Your calves will also get some work as you push off, and return to the starting position. It’s ultra important to use good form with lunges to protect your knees.
Here’s how to do them properly:
3 – Yoga
Yoga looks super easy, but believe me it’s a muscle intensive activity. People that consistently practice yoga typically have very lean, toned and athletic bodies.
It’s not like they’re running around either. They’re literally standing in the same spot for 30-60 minutes. So how are they so toned?
Yoga puts your leg muscles under constant tension, as you try to balance yourself in an unfamiliar stance for several seconds. The long duration of the stress isn’t good for building muscle bulk, but it’s amazing for toning your muscles.
You only need about six feet of clearance for yoga, so you can literally get in a yoga session in the comfort of your own home or in a hotel room while traveling.
Free Yoga Routine For Beginners
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4 – Running
Runners have amazing legs. Their muscle tone is also well balanced because they use their entire lower body. While squats and lunges place greater emphasis on specific muscles, running places your entire lower body under stress.
Quads, hamstrings, calves, and glutes will all get toned from running. It’s kind of a love it or hate it activity though.
The “runner’s high” brought on by endorphines is what makes it an addictive behavior that many grow to love. Others, not so much.
5 – Stairs
Want sexy, muscular calves? Then you’ll want to take the stairs every once in a while instead of the elevator. Stairs aren’t the most fun, or convenient, but they provide direct and repetitive work to your quads and calves.
Toned Legs Workout
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