Exercises to Shape Up Your Legs

Well, it's shorts time, and that means legs are showing. So what is the best way to get your legs in the best summer shape? Here are a few exercises that will tone and firm up your legs so you can put your best leg forward on those hot summer nights.

Squats are a great way to quickly firm and tighten your legs. Standing with your feet more than shoulder width apart, dip down towards the floor and then slowly come back up to your starting position. Make sure your knee tracks over your foot, but doesn't go past your toes. This will ensure proper alignment and reduce knee injuries.

You can modify this exercise by incorporating free weights or resistance bands. If using free weights, place the weights on the hips and hold them there with each squat. If you use resistance bands, simply step on the band as you are getting into your squat and stretch the band up to your shoulders. You should feel the resistance increase as you rise up from your squat. If you want, you can modify it even more and include a shoulder press. To do this, simply raise the band straight over your head as you are coming up from the squat and lower the band as you go down into the squat.

Lunges are another great exercise, and much like the squat, engage every muscle in the leg. To do this exercise, stand with your feet together and take a step forward with your right leg. Make your hips are turned forward or you could risk injury. Slow bend at the knees, so that the right knee is parallel to the ground and slowly rise back up. Repeat the exercise on both legs.

Both squats and lunges can be done in set of 25; however, if you are feeling pain or discomfort, discontinue the exercise immediately.

Another great shape up is the wall squat. With your back to the wall, slide down until your knees are parallel to the ground. Hold your position for 30 seconds, then release. Repeat. You can modify this exercise by lifting one leg and holding it for 10 seconds and then switching to the other leg, holding that leg for 10 second. After 30 seconds, slide down a bit further on the wall. You will feel your quadriceps and hamstrings burn on this exercise.

To get the calves in shape, the best exercise is calf raises. If you have stairs in your house, hang your heels off the edge of the step. This will help stretch out the calf muscle and help prevent injury to the ankle. After a small stretch on the step, lift off on your toes. This will engage both the front and back muscles of the lower leg. Hold for 10 seconds, then release slowly down. Repeat three times in set of 10. You can increase the numbers as you grow accustomed to the exercise.

If you don't have stairs, you can rise up on your toes like a ballerina. This will work just as well, but to stretch out your calves, lift your leg in the air, point your toes up and then point them down. This will help prevent injury and warm up those muscles.

Be sure to stretch your legs afterwards to prevent soreness and injury. By doing these simple exercises you can have sexy summer legs in no time!