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TRAINING TIPS

The 8 Simple Moves that Tone Legs

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Having well-toned legs is one of the goals of many women. With so many exercises, which ones would really help?

Just remember that legs are of multiple muscles that need to get exercised. Likewise, never expect any spot toning miracles. If you have a bit of weight, you have to slim down as well.

That said, we have easy and effective lower leg toners you can do at home.

 

 

#1. Squats

Image result for woman doing bodyweight Squats gif

* Stand with head facing forward and chest held up and out.

* Place feet at shoulder-width apart or even wider.

* Extend hands straight out in front.

* Sit back down like you’re sitting into an imaginary chair. Keep head facing forward as upper body bends forward a bit. Rather than letting your back to round, let lower back arch slightly as you descend.

* Lower down so thighs are parallel to the floor as possible, with knees over ankles.

* Press weight back into your heels.

* Keep body tight, and push through heels to go back to the starting position.

* Start with 3 sets of 10 squats, and then add more reps (12, 15) as you get used to the motion.

 

#2. Single Leg Balance Lunge with Chair   Image result for woman doing Single Leg Balance Lunge with Chair

* Place a chair behind you. If it has wheels, place it against a wall.

* Place right foot on the seat of the chair and the opposite foot out in front.

* Lower the knee of the foot that’s on the chair to the floor for as low as possible.

* Hold it for a second, and return to the starting position. That’s 1 rep.

* Repeat for as many reps as desired.

* Repeat with the other leg.

 

#3. Pulsing Lunges 

Image result for woman doing Pulsing Lunges gif

* Step forward for a regular lunge.

* Lunge down partially, about a quarter of the way down as you would for a normal lunge.

* Begin exercise by pulsing up and down, about 3 inches or so. Make sure you’re always in the lunge position.

* Complete the desired number of repetitions.

* Switch legs and repeat movement.

 

#4. Step Up 

Image result for woman doing Step Up on chair

* Place entire right foot on the bench or chair.

* Press through right heel as you step on the bench, bringing left foot to meet your right foot so you’re standing on the bench.

* Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.

* Complete 15 steps leading with the right foot, then repeat another 15 steps leading with the left foot.

* Do 3 sets.

 

#5. Glute Bridge 

Image result for woman doing Glute Bridge gif

* Lie supine (on your back) on an exercise mat or the floor in a bent-knee position.

* Place feet at hip-width apart with toes facing away from you.

* Gently contract abdominal muscles to flatten lower back into the floor.

* Gently exhale while holding abdominal contraction and press hips upwards off the floor.

* At the same time, press heels into the floor for more stability. Avoid pushing your hips too high as this increases the amount of hyperextension (arching) in your low back.

*Inhale and slowly lower yourself back towards your starting position.

* Do 3-4 sets of 10-15 reps.

 

#6. Plank Leg Raises  Image result for woman Plank Leg Raises gif

* Begin at a pushup position with hands directly beneath shoulders. Body should form a straight line from shoulders to ankles.

* Tighten abs and lift 1 leg off the ground until it’s at hip height.

* Pause for 60-90 seconds.

* Return to starting position.

* Switch legs and repeat.

* Repeat as many times as you want.

 

#7. In and Out Jacks Image result for woman doing In and Out Jacks 

* Stand straight with feet and hands by sides.

* Jump, spread feet, bend knees while pressing hips back, and open arms.

* Push through heels to jump back up and bring both hands together above head.

* Do 2 to 3, 30-second to 1-minute sets.

 

#8. Jumping Jacks

Image result for woman doing jumping jacks gif

* Stand tall with feet together and hands at sides.

* Quickly raise arms above your head while jumping feet out to the sides.

* Immediately reverse the movement to jump back to the standing position.

* Do 8 to 12 reps or 30 sec sets.

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