Building up and toning your legs is not easy. Any bodybuilder or fitness enthusiast will tell you that leg day is, by far, the toughest training day of the week. If you are looking to help tone legs and add size and definition to them, you must be willing to put in the hard work whilst training.
People often make the mistake of avoiding leg training completely, either through fear of gaining too much size, or simply because of the dreaded leg DOMS they will likely experience the following few days. If your legs are lagging in comparison with the rest of your physique however, there are things you can do to tone legs and bring them up. If your leg training is lacking, take a look at the following exercises to tone your legs and you’ll soon be on the right track.
Walking lunges are fantastic exercises for targeting the legs and the glute (butt) muscles. Walking lunges can be done pretty much anywhere, they’re simple to perform, and they work incredibly well. Begin by standing with your left leg forwards and your right leg back behind you. You should then slowly bend both of your knees until they form 90 degree angles. Your right knee behind you, should now be grazing the ground. Slowly stand up and return back to the initial starting position. Now, switch legs and repeat the process again, but with opposite legs. Aim for 8 lunges per leg.
Squats are great for people looking to tone legs and build a shapely booty in the process. They also target the quads, hamstrings, and even the calves as well. To perform bodyweight squats, begin by standing up straight with your feet wider than shoulder width apart. Keeping your head up straight, cross your arms so that your right palm is on your left shoulder, and your left palm is on your right shoulder. Now, slowly squat down until your knees form a 90 degree angle. Hold for a second, and slowly stand back up, making sure to keep your head up. Repeat for your desired amount of reps.
Laying Leg Circles
For people looking to target the hamstrings, the butt, and the quadriceps, this is the perfect exercise. Simply lay down on the ground, ideally on a mat, with your palms facing the floor and your arms by your sides. Next, pointing your toes into the air, lift your right foot and slowly rotate it, as if you were trying to draw a circle on the ceiling with your foot. Be sure not to move your hips. Switch between clockwise and anti-clockwise and continue for as many full circles as possible. Once you reach failure, switch legs and repeat again.
So there you go, just three of the many, many exercises you can perform to help tone legs and build up your lower body. If you wish to learn more about leg training, or have any tips, be sure to sign-up for our newsletter and connect with us on Instagram.