Four must do exercises for toned legs!Below I share some of my favourite exercises that will help tone your legs and lift your bum, the inspiration comes from my own circuit training, Pilates classes I have attended and women’s fitness magazines. Please consult a doctor before taking part in any exercise.
The Squat – This exercise is great for working your front thighs and lifting your bum, which it is most famous for. There are many forms of the squat you can do it with a sand bag on your back, with a medicine ball, with dumbbells or unweighted. Each type creates a different intensity. There is also variation in whether you do a wide squat (aka a sumo squat) or a standard one as illustrated below.
Burpee Jump – This is another great exercise it hurts a lot and very testing on the body, it is often described as the exercise you love to hate, but it really is great for your body. It works your thighs, bum, shoulders and core. Step 1) you begin crouched on the floor with your hands flat on the floor. Step 2) Do a squat thrust motion (kick your legs back together so you are in a press up position – keeping the body straight and core muscles engaged). Step 3) Return back to the crouch position in a jump motion. Step 4) Jump vertically as high as you can and return to the crouch position. The image below shows you the correct technique visually.
Inner thigh squeeze and roll – As the exercise name suggests it works your thighs but it is also great for your core especially your obliques (side lower abs). Lie on the floor, with a medicine ball between your lower legs. Raise your legs to 90 degrees from your hips, then lower legs at 45 degree angle in a rolling motion squeezing your thighs into the ball whilst rolling left to right (keeping your black flat and firmly on the floor). Start with a light soft Pilates ball and work up to the heavier medicine ball after a month or so, once your muscles have gained strength.
Donkey Kick – This is great for your bum, abs and legs. Kneel on all fours in what is known as the quadraped position so your shoulders are in line with your hips, your hands are under your shoulders and your knees under your hips. Kick one leg out and up, then lower it back without touching the floor tucking it under your stomach and touch your knee as shown below. Repeat.
I hope this was informative and useful and will help you on your way to getting the toned legs and bum you have always wanted. To begin with aim to incorporate these 4 moves into a high cardio workout or as “rests” from high intensity interval training. Aim to do at least 10 reps as a beginner and work your way up to doing 20-30 reps three times through.
Thanks for reading.