Lots of sports and activities help to strengthen and tone legs. Some of these include running, swimming, cycling, blading, ice skating, skiing, and jumping rope, just to name a few.
Specific resistance exercises can help strengthen and shape specific muscles in the leg.
You could wish to begin by doing exercises that use your own body weight and require no special equipment. Here are a few
Lunge This exercise works the quadriceps (muscle of the front upper thigh).
(1) Stand with your feet together, keeping your head up and looking straight ahead.
(2) Be certain to take a long step forward with one foot, making sure this leg is at a right angle (don’t let your knee bend in front of your toes), and bend the knee of your back leg until it’s as close to the floor as possible.
(3) Hold this position for a second or two and then slowly and gradually push back to a standing position.
(4) Repeat with the alternate leg going forward.
(5) Be sure that your movements are slow and controlled.
(6) Build up your repetitions over time.
(7) to increase resistance, you may hold hand weights alongside your body.
Heel raise
This exercise works your calf muscle (official term - gastrocnemius).
(1)Stand with the balls of your feet on a step — hold onto a wall or handrail for balance.
(2) Gradually rise up on your toes, pause for a second or two, and then decline.
(3) Progress gradually — don’t overdo it at first.
(4) Raise repetitions as you become stronger.
Toe raise
This exercise for your shin is in particular useful when you’re a runner.
(1)Sit on a stool, bench, or chair with feet flat on the floor.
(2) Raise your toes toward the ceiling while keeping your heels on the floor.
(3) Hold this position for a second or two and then gradually lower your toes.
(4) Increase repetitions as you become stronger.
Squat
This works the hamstrings, located in the back of your upper thighs. This exercise is difficult for beginners.
It is best to do this in front of a mirror to check your form.
(1)Position your feet shoulder width apart, with your hands on your hips or the front of your thighs.
(2) Slowly reduce your body until you’re in a “sitting” position. Your front thighs must be parallel with the floor. You might also feel muscle contraction in the rear end (you’re working these muscles as well!).
(3) Hold this position for a second or two and then gradually stand up straight.
(4) Increase repetitions as you become stronger.
(5) With increasing strength, you could also wish to add resistance by using a barbell, held behind your neck, that is resting on your upper back.
Lying side lift
To work the outside muscle of your leg called the abductors
(1)Lying on your side, slowly and gradually lift your top leg as high as you can while keeping it straight, and then slowly and gradually lower it.
(2) Repeat as many times as comfortable.
(3) Lie on your opposite side to work the other leg in the same manner.
To work the inner thigh muscle (adductor)
(1)Lie on your side, crossing and slightly bending your top leg over your bottom one. Be sure not to let your hips roll back — stay exactly on your side.
(2) Gradually lift your bottom leg as high as you can and then lower it gradually.
(3) Do this as many times as possible (without extreme pain).
(4) Repeat with your other leg.
(5) A number of people like to use ankle weights for these exercises as they become stronger.
When you’ve access to a gym you might wish to use machines to accomplish the same exercises.
In particular useful ones are the leg extension (for quadriceps) and leg curl (for hamstrings). A seated leg press is also advantageous for quads and gluteal muscles.
If you use weights, do not increase the load too quickly because you may injure joints and connective tissue.
Consult with a personal trainer to determine proper starting weights, correct form, and seat height before using any fitness center equipment.
Make sure to allow at least a day or two between resistance training sessions that focus on/use the same muscle (i.e., do not workout your legs two days in a row).
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