9 best exercises to tone your legs | XpertsReviews.com

If excess fat tends to accumulate around your thighs or legs, it may be time to focus on leg exercises that can help tone your leg muscles. Leg workouts, which include exercises such as high knees, squats and lunges, not only focus on toning leg muscles but also help burn fat and build lower body strength . When done regularly, these exercises can give you thinner thighs, stronger calves or better physical performance. What else? Your risk of injury is also reduced! So, let’s reveal some best exercises for toned legs.

Best exercises to tone leg muscles

Incorporating a variety of exercises targeting different muscle groups in your lower body is essential for toning your legs. Here are 9 effective exercises that will help you get toned legs:

1. Rainbows

Rainbows are a great exercise for targeting the glutes and outer thighs, helping to shape and tone these areas. Here’s how to do it:

• Start on all fours in a tabletop position.
• Lift one leg off the floor and keep the other leg bent at a 90-degree angle.
• Rotate the leg out to the side, then back in a sweeping arc motion, as if you are drawing a rainbow with your foot.
• Do 10 reps on the left side then switch to the other leg. Do 3 sets.

2. High knees

High knees are great for cardiovascular fitness as well as strengthening and toning the lower body, including the quads and hip flexors. Here’s how to do it:

• Stand straight with your feet hip-width apart and your arms at your sides.
  
• Looking straight ahead, lift your left knee toward your chest as high as possible.
  
• Quickly lower your left leg and lift your right leg, as if jogging in place.
  
• Aim for a minimum of 4 sets of 50 high knees for each leg to burn more calories.

3. Knee to Elbow Extensions

This exercise targets the core muscles as well as the legs. Practiced regularly, it helps strengthen leg muscles and lose fat. Here’s how to do it:

• Start in a plank position with your hands directly under your shoulders and your body in a straight line.
• Bring your right knee toward your right elbow, contracting your abs.
• Extend your right leg back. Now bring your left knee towards your left elbow.
• Do 10 repetitions and perform the same movement on the other side. Perform 3 sets of this exercise.

Read also : Do this 10-minute lower body Pilates workout to tone your legs!

4. Jump squats

Jump squats are a plyometric exercise that strengthens the quadriceps, hamstrings, and glutes. By stimulating these areas, this exercise helps burn calories and tone your leg muscles. Here’s how to do it:

• Start in a squat position with your feet shoulder-width apart and your weight on your heels.
• Lower yourself into a squat position, keeping your chest raised as if you were going to sit in a chair.
• Pushing through your heels, jump as high as possible, fully extending your legs.
• Land gently in a crouch and immediately jump again.
• Do 2-3 sets of 3-5 repetitions.

5. Lunges while walking

Walking lunges effectively target the quads, hamstrings, and glutes, helping to improve lower body strength and stability. Not only that, but it also improves cardiovascular health. Here’s how to do it:

• Take a big step forward with your right leg, lowering your body until both knees are bent at a 90-degree angle.
• Push off your right foot and step it forward to meet your left foot.
• Repeat on the opposite side, alternating legs with each step forward.
• Focus on keeping your back straight and keeping your front knee in line with your ankle.
• Do at least 12 repetitions on each leg and perform 2-3 sets.

6. Sitting on the wall

Wall sits strengthen and tone leg muscles, including the quadriceps, hamstrings and glutes. They require no equipment, making them one of the simplest exercises to effectively improve lower body strength. Here’s how to do it:

• Stand with your back to the wall.
• Slowly slide down until your knees are bent at a 90-degree angle.
• Hold this position for as long as you can.
• Slowly walk back up the wall to return to a standing position.
• Do 2 sets of 10 repetitions

7. Superwoman

Superwoman targets the entire posterior chain, including the lower back, glutes and hamstrings. It improves core stability, improves spinal alignment, and strengthens muscles essential to improving your posture. Here’s how to do it:

• Lie face down on a mat with your arms extended above your head.
• Now lift your arms, chest, and legs together off the floor, squeezing your glutes.
• Hold this position for a few seconds, then lower back down with control.
• Do 3 sets of 10 to 12 repetitions.

Read also : Do These 5 Simple But Effective Calf Exercises to Tone Your Legs

8. Leg raise hold

Leg raise holds strengthen the lower abdominal muscles, hip flexors, and quadriceps while improving core strength. This exercise helps build lower body endurance, improves posture, and supports overall leg strength and flexibility. Here’s how to do it:

• Lie on your back with your legs straight and your arms at your sides.
• Lift both legs off the floor to form a 45-degree angle with your body.
• Hold this position for as long as you can, keeping your lower back pressed against the mat.
• Do 3 sets of 10 to 12 repetitions.

9. Speed ​​skater jumps

Speed ​​skater jumps are a dynamic exercise that improves agility, balance and cardiovascular fitness while toning your legs. Here’s how to do it:

• Start in a slightly squat position with your knees bent and chest lifted.
• Jump to the right, landing on your right foot, while crossing your left leg behind your right.
• Immediately jump to the left, landing on your left foot with your right leg crossed behind.
• Continue alternating sides in a steady motion.
• Perform 3 to 4 sets of 10 to 15 repetitions.

5 other physical activities to tone your legs

Toning your legs involves a combination of cardiovascular and strength training exercises. Here are 5 other effective physical activities that can help you get toned legs:

1. Walk

A simple but effective way to tone your legs is brisk walking. It works the muscles of the calves, quadriceps and hamstrings, especially when you do it regularly.

2. Cycling

Whether outdoors or on a stationary bike, cycling targets your quads, hamstrings and calves. This is a low-impact exercise that can be great for lower body strength.

3. Dance

Dance styles like salsa, hip-hop or ballet work the leg muscles through movements like stretches, squats, lunges and jumps, which help strengthen and tone your lower body.

4. Jump rope

This high-intensity exercise not only improves cardiovascular fitness, but also tones your calves, thighs, and glutes. It is particularly effective for developing muscular endurance in the legs.

5. Swimming

This is a great full-body workout that works all major muscle groups, including the legs. When you swim, you are constantly moving your legs underwater, which helps tone your legs.

So, do these exercises regularly to see positive results!