Swimsuits, sundresses, or jeans -no matter what tour style is- shapely, toned legs and a tight derriere make the look. When you tone your legs, you’re doing more than sculpting a sexy silhouette, you’re building one of the largest muscle groups in your body for a serious metabolic boost to keep you burning calories throughout the day.
Complete all 6 exercises in one workout. Rest 30 to 60 seconds between sets. Repeat every other day up to 3 days per week.
1. Jump Squats engage all your leg muscles, but they particularly bendy your thighs, calves, and rear end. With feet shoulder-width apart, squat down, keep your back straight and pushing your rear behind you as far as you can. Your knees should not extend over your toes. Jump into the air as high as you can. Land gently in the same squatting position.
// Repeat 10 times.
2. Calf Raises tone your lower legs, improve stability, and help prevent common leg cramps. Stand with feet shoulder-width apart. Use a wall out countertop for stability if needed. Raise onto your toes, hold for one count, then lower your heels back to the ground. For more intensity, do your calf raises while standing on the edge of a stair and lower your heels below floor level.
// Do 30.
3. Leg Circles engage inner and outer thigh muscles. Using a chair or counter top for balance, lift your legs to the side about 45 degrees off the ground.
// Do 5 complete rotations, drawing 10-inch circles in the air with pointed toes. Reverse directions and complete 5 more rotations. Switch legs and repeat.
4. Scissor Kicks simultaneously work the abs, hips, and inner thighs. Lie flat on the ground with your arms by your sides and raise your legs straight up, making a 90-degree angle with your body. Keeping your stomach muscles flexed, spread your feet about 20 inches apart. Swing both legs back in, allowing your right leg to cross over your left leg. Swing both legs back out to the starting position and repeat with your left leg crossing over the right. For a more intense workout, lower your legs to a 40-degree angle before doing to scissor kicks.
// Do 30 repetitions.
5. The Single-Leg Chair Bridge tightens the back of the legs for strength and sleekness. lights face-up in front of a chair. Place your left heel on the seat of the chair -your knee should be bent at a 90-degree angle. Cross your right ankle over your left thigh, near the knee. Extend your arms behind you on the floor. Press your shoulders into the floor and lift your hips off the ground, making a straight line with your body from shoulder to knee. Lower your hips toward the ground without letting them touch, then lift up again.
// Repeat 15 times. Switch legs.
6. The Reverse Lunge with Kick works your entire lower half and gives you a cardio boost if you do them fast enough. Standing tall, take a large step backwards onto your left toe and lunge down. Both of your knees should be at 90-degree angles. Your left knee should be about an inch off the ground and your right knee should not extend past your right toes. Squeeze your glutes and push down through your right heel, bringing your left leg up in a forward kick. Switch legs.
// Do 15 reps on each side.