The fall and winter months are great seasons to tone your body for the upcoming summer. Show your friends and family what you’ve accomplished with some of the best leg toning exercises:
Banded lateral walk
This exercise is courtesy of Women’s Health magazine. The banded lateral walk targets your butt and quad muscles. Here’s how to do the banded lateral walk:
- Place a mini resistance band a few inches above ankles, and stand with feet hip-width apart, knees slightly bent.
- Maintaining a tight core, step left foot out to the side, followed by right.
Do three or four sets of 10 to 12 reps per side, then rest for 30 to 60 seconds and continue onto the next exercise.
Split Squat
Change up your normal squat routine with this split squat. Shape magazine states that this exercise works out your butt and quad muscles. Here’s how to do this exercise:
- Stand with your back facing a chair (about 2 feet away), hands-on-hips or clasped in front of chest, and bend your right leg reaching behind to place the top of the foot on the chair seat or bench.
- Squat, bending right leg 90 degrees with knee over ankle. Press through the mid foot to stand.
- Do 15 to 20 reps per leg.
This exercise too easy? Shape recommends, “After each full squat, do a half squat, bending just 45 degrees.”
Goblet Squat
What you’ll need: weights or dumbbells
The goblet squat targets your butt, quads, inner thighs, and hamstrings.
Here’s how to do this exercise:
- Stand with feet hip-width apart and hold a weight in front of the chest, elbows pointing toward the floor.
- Push hips back and bend knees to lower into a squat. Push yourself back to start.
- Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move.
Side Lunges
Lunges are a great way to tone your legs, but regular lunges can get a little boring. Here’s how to do a side lunge according to Self magazine:
- Stand with your feet hip-width apart.
- Take a big step out to your right. Bend your right knee and push your butt back, keeping your left leg straight. Keep your chest lifted and core tight.
- Repeat on the other side
I recommend doing this exercise for 10-12 reps before moving onto the next.
Good morning bow
What you’ll need: your body and some dumbbells
This exercise targets the abs, butt, and hamstrings.
How to do the good morning bow as provided by Shape.com
- Stand with feet shoulder-width apart, holding ends of a single dumbbell in each hand; bend elbows by sides to bring weight under the chin.
- Keeping legs straight and maintaining arm position, press butt backward to hinge forward at hips until back is near parallel to floor.
- Without rounding back, squeeze glutes to return to standing.
Do 10-15 reps before moving onto the next exercise.
Squat with heel raise
What you’ll need: just your body!
Targets: This exercise targets your quadriceps.
Women’s Health magazine recommends doing this exercise this way:
- Stand with heels wider than shoulder-distance apart, toes turned out slightly.
- Bend knees, reach hips back, and lower down into a squat.
- Drop arms down in between legs.
- Then, drive into heels to stand up, circling arms out to the sides. At the top, lift arms straight up overhead and press up onto toes.
Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move.
Suitcase Deadlift
What you’ll need: dumbbells!
This exercise targets the hamstrings.
Here’s how to do this exercise:
- Hold a weight with your left hand, feet shoulder-width apart and right hand clenched in a fist.
- Keeping abs engaged and knees soft, sit hips back to slowly lower weight until it reaches the middle of the left shin.
- Your back should be parallel to the floor. Pressing through heels and engaging abs, quickly return to start. Squeeze glutes once completely upright.
Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move.
Hamstring Curl
What you’ll need: a folded towel
This exercise targets the quads, hamstrings, back thigh muscles, and glutes.
How to do this exercise according to Shape magazine:
- Lie face-up on the floor, arms by sides, legs extended with heels pressing into a folded towel on the floor.
- Slowly pull heels toward butt while lifting hips off floor until knees are bent 90 degrees and body forms a straight line from shoulders to knees.
- Slide legs forward to return to start.
Do 2 to 3 sets of 15 to 20 reps.
Sumo Squat
What you’ll need: dumbbells
This exercise targets the inner thigh, as well as the glutes, quads, hamstrings, hip flexors, and calves says Shape Magazine.
How to do this exercise according to Women’s Health magazine:
- Stand with heels shoulder-distance apart, then turn toes open slightly. Hold a kettlebell or dumbbell in front of your hips.
- Bend knees, reaching hips back, and lower down into a squat. Allow arms to hang so that the weight remains under your shoulders.
- Lower until hips are slightly below the level of knees. Pause at the bottom for two seconds, then drive into heels to return to standing.
Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move.
Calf Raise
What you’ll need: dumbbells
This exercise targets the calves.
How to do this exercise according to Women’s Health magazine
- Hold a pair of dumbbells and stand with feet shoulder-width apart.
- Keeping the rest of the body still, lift up onto the tips of toes.
- Hold for up to 30 seconds.
Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move.
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