How to Tone Legs in Six Moves

These six exercises could be added to a pre-existing workout, or done all together for some massive leg toning!

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How to Tone Legs in Six Moves
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1

Alternate between 30 seconds of knee-ups and 30 seconds of kick-backs for 2 minutes. Then complete each exercise for two minutes. End with 2 more minutes of alternating knee-ups and kick-backs.

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Lizard Plank Part I: Start in plank position with hands directly under shoulders and arms straight. These are great for lower abs, inner and outer thighs, and the bum.

Lizard Plank Part I: Start in plank position with hands directly under shoulders and arms straight. These are great for lower abs, inner and outer thighs, and the bum.

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Lizard Plank Part II: Lift the right foot off the ground at a 45 degree angle. Bend your right knee up towards your right shoulder. Hold, then return to starting. Alternate sides for 2 minutes

Lizard Plank Part II: Lift the right foot off the ground at a 45 degree angle. Bend your right knee up towards your right shoulder. Hold, then return to starting. Alternate sides for 2 minutes

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Extended Leg Bridge Pose: lay on your back with feet flat on the floor. Tuck shoulders under and lift torso off the ground. Lift leg straight in the air, keeping hips straight. Hold 1 minute per side

Extended Leg Bridge Pose: lay on your back with feet flat on the floor. Tuck shoulders under and lift torso off the ground. Lift leg straight in the air, keeping hips straight. Hold 1 minute per side

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For advanced extended leg bride pose, continually lower your body towards the ground, then slowly rise back up. Complete for 1 minute per side.

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Classic Squat: stand with legs shoulder width apart and arms bent in front of you. Slowly bend down, bringing the bum out. Hold in the bent position and rise up. Continue for 1 minute

Classic Squat: stand with legs shoulder width apart and arms bent in front of you. Slowly bend down, bringing the bum out. Hold in the bent position and rise up. Continue for 1 minute

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Resistance Band Squat: get into squat position and place the resistance band evenly under each foot. Hold the band in each hand and complete as many squats as possible in 1 minute.

Resistance Band Squat: get into squat position and place the resistance band evenly under each foot. Hold the band in each hand and complete as many squats as possible in 1 minute.

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Plié Squat: Stand with feet shoulder width apart and rotated feet outward. Slowly bend as low as possible while keeping bum tucked in. Rise up and continue for 1 minute.

Plié Squat: Stand with feet shoulder width apart and rotated feet outward. Slowly bend as low as possible while keeping bum tucked in. Rise up and continue for 1 minute.

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Extend arms out to the side to increase the difficulty of the Plié squat.

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Chair Kicks: for intermediate, set a chair facing towards you. For advanced, set a chair facing away from you. Kick one leg, then the other straight over the chair. Continue for 2 minutes.

Chair Kicks: for intermediate, set a chair facing towards you. For advanced, set a chair facing away from you. Kick one leg, then the other straight over the chair. Continue for 2 minutes.

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Fire Hydrant Kick: get on hands and knees with a straight back and arms under shoulders. Lift the right leg so the thigh is parallel to the floor and the knee is bent at 90 degrees.

Fire Hydrant Kick: get on hands and knees with a straight back and arms under shoulders. Lift the right leg so the thigh is parallel to the floor and the knee is bent at 90 degrees.

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Fire Hydrant Kick Part II: rotate the leg out so your leg is like a dog's at a fire hydrant. Be sure to keep hips even and shoulder down.

Fire Hydrant Kick Part II: rotate the leg out so your leg is like a dog's at a fire hydrant. Be sure to keep hips even and shoulder down.

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Fire Hydrant Kick Part III: bring the leg in towards your right shoulder, hold, then bring back to the first lifted leg position (part 1) continue for 1 minute per side without lowering the leg.

Fire Hydrant Kick Part III: bring the leg in towards your right shoulder, hold, then bring back to the first lifted leg position (part 1) continue for 1 minute per side without lowering the leg.

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You are almost done! Now, alternating between 30 seconds of knee-ups and 30 seconds of Kick-backs for 2 minutes! For more health as fitness tips, check out penandkeyboard.com

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