Getting Toned Legs

Women of all ages dream of having toned legs. We all want legs that would look that good in a bathing suit, shorts, or miniskirt. The question is how do you achieve legs that look slim and muscular?

Many exercises help tone legs without making them too muscular. Walking is a great way to start. Walking thirty minutes a day (half a lunch break in many cases) can help tone the calf muscles. You will need to supplement this with easy exercises that target the important leg muscles. Exercises must be done on a daily basis. You cannot have toned legs without working hard to get them. The following are simple exercises to get your legs in shape.

1. Leg Extensions: Sit on a firm chair with your back resting comfortably against the back of the chair. Place a stretch band (available in all sporting goods shops) around the chair leg. Place your knees together and make sure the other end of the stretch band is around your ankle. Slowly extend your leg straight out using the stretch band to add resistance. Slowly lower the leg to the starting position and relax. Repeat this exercise ten to twelve times per leg.

2. Calf Press: Stand on the floor with your legs together. Rise up on your tiptoes as high as you can comfortably take it. Feel the muscles in the back of your calf stretching. Repeat this twenty times.

3. Reverse Calf Press: Repeat the stance used in the Calf Press. This time, do not rise up on your toes. Instead, bring your toes off the floor so that you are putting all of your weight on your heel. Hold the pose for a count of five and relax. Repeat this twenty times.

4. Kicks: Stand with your feet together. Swivel your hips to the right and kick out to the side with your left leg. Try to keep your leg parallel to the floor. Switch sides. Continue this exercise until you have completed ten kicks on each side.

5. Leg Curls: Lie facedown on a yoga mat on your floor. Leave enough room to comfortably stretch out and avoid hitting furniture. Wrap your stretch band around both ankles. Bring one heel up towards your buttocks bending your leg at the knee. Use the stretch band to create resistance. Hold the ankle towards your buttocks for a count of five and release. Repeat this twenty times with each leg.

6. Lunge: Stand with your feet slightly apart. Start with the right leg and step back with that leg. Lower your knees to the ground and allow the muscles in the back of your thigh to stretch. Switch legs and repeat. Do this fifteen times per day.

7. Wall Slide: This exercise sounds easy, but it works the muscles hard! Stand against a wall with your back flat. Slowly slide down until your knees are bent at a 90-degree angle. Hold the position for a count of thirty. Stand back up and repeat. Continue this exercise until you have completed ten sets.