Tone Legs

Getting tone legs is easy!  There are several activities, both stationary and moving, that can help one to tone and strengthen their legs. The leg is made up of two parts, the thigh and the calf.  The thigh is made of up four different muscle groups.    The quadriceps or quads, are located at the front of your thighs and one uses them to straighten his or her legs.  In the back of the leg is located the hamstring, which is used to bend the leg.  . The abductors, the outer-thigh muscles, pull the legs sideways away from one’s body; and the adductors, the inner thigh muscles, pull the legs sideways back toward body.

The calf muscles, the Gastrocnemius, or upper calf muscle, and Soleus, or lower calf muscle make up the lower half of the leg.  These muscles control the movement to our feet.  They help a person to walk, jump, even move the foot.  They also act as a part of the sciatic nerve, which innervates the skin on the posterior of the thigh and region, as well as the entire lower leg and foot.

Some moving exercises one can do to tone include bicycling, hiking, and swimming. These activities work each of the muscle groups for a complete toning work out.  Of course, these involve equipment or geography to complete these work outs.   It is easy to tone legs at home as well.  There are a series of different exercises that can be done with little or no equipment at all. Some exercises include:

Tone Legs: Adductors

The inner thigh lift requires nothing but enough room to lie down on your side.  Laying on your right side, bend your left leg and place it flat on the ground, in front of your right leg, still extended.  Now, raise your right leg as high as you can.  Hold for five seconds.  Exhale while you release and repeat several times.  Then flip to your left and repeat with the left leg.

Another exercise for your adductors is called the windshield wiper.  Simply lay on the ground with your legs against a wall, pointing up.  Alternating your legs, move your legs toward the floor.  It is important to remember not to use the wall.  It is simply there for support for you.

Tone Legs: Quadriceps

The standard lunge is the best exercise to tone your quadriceps.  Stand with both feet about shoulder length apart, hands on your hips.  Bring forward your right leg, and bend your knee until you have created a ninety degree angle with your calf.  Alternate between right and left leg several times and you are sure to feel the burn. It is important to remember never to let your toe go past your knee, and always pull your belly button in to help with balance.   You can also do these to the side of you instead.  There are also a series of moves you can add to it.  For instance, if you are lunging to the side, when your knees are bent, you can turn your knee inward and back out.  It will make the exercise a bit harder, and will help work other areas of your legs as well.

Another exercise for the quads is simply starting with your feet shoulder width apart.  Extend one leg out in front of you, diagonally from your hip.  With your leg straight out, as close to a ninety degree angle as you can, point your toe, and draw circles.  Alternate drawing eight big circles, then eight small.  Repeat several times on both legs.

Tone Legs: Abductors

With a chair to keep balance, place both feet shoulder width apart.  Do a small squat, until you reach about a thirty degree angle.  When straightening your legs, lift your outside leg to the side keeping it straight.  Repeat this several times on both sides.  If you this is too easy, you can always add a resistance band for an extra boost to the work out.

Sit on the floor, bending one leg in front of you, bending the other behind you.  They will be in a Z pattern. Now, lift the leg bent behind you.  This requires a bit of flexibility, but it works.

Tone Legs: Hamstrings

The hamstrings are best worked out when doing Plies.  Using a chair for balance, face the chair.  With your feet shoulder width apart, face your toes pointing out at a forty-five degree angle.  Bend your legs, and keep your hips square.  When straightening your legs, keep going up to your tip toes.  Hold that position for three seconds.  Repeat several times.

Tone Legs: Calf Muscles

The calf muscles can look spectacular just by doing steps.  If you do not have access, there is a simple exercise called calf raises. Stand next to a chair for balance, with your feet shoulder width apart. Squat down with your knees bent about thirty degrees, so they are almost directly over your toes. Looking down, you should be able to see your toes. Lift your heels off the ground smoothly and hold for three to five seconds. Return your heels to the ground.  Repeat several times.  This one can also be stepped up simply by putting a bit of weight in your hands.  If you do not have weights, you can always used canned vegetables.

There are obviously thousands of exercises out there.  These are just a few to help you get into those skinny jeans.  It is also important to remember to stay hydrated, and to stretch when you are finished. Tone legs are easy to achieve, all that is needed is a bit of motivation.