If you want to have the perfect set of lean and toned legs then these exercises should help. Performed regularly and with intensity these leg exercises produce great results every time.
The all round best exercises for conditioning all the muscles in your lower body is the lunge. Because of the nature of the movement and the muscles involved the lunge effectively works the thighs, hamstrings, glutes, adductors and even your calves. For an exercise to tone and condition this many muscles in one go is pretty special and it means you get the most bang for your buck during your workout.
To perform a lunge properly you need to start with your feet hip width apart and then take a stride forward so your knee is bent to ninety degrees. From here, whilst keeping your chest upright, you lower your back knee to the floor. Return to the start position by pressing up throught he front foot. This is a static lunge which is the most basic form and this can be progressed in many ways to make the exercise harder and also more beneficial.
Squats are another fantastic exercise for working the leg muscles and while they predominantly work the thighs they also recruit the muscles of the glutes and hamstrings. The deeper you squat the more you benefit as pressing out of the bottom position activates specific fibres of the thigh muscles along with your hamstrings and glutes. To perform a squat simply stand with your feet hip width apart again and then lower your bottom to the ground while keeping your torso as upright as possible (like sitting back into a chair).
The number of reps I recommend for both of these exercises is 10-12 reps per set building up to four sets in total. Make sure you lift a weight that only allows you to perform this many reps – you shouldn’t be able to do hundreds of reps!!
Try these great leg exercises to shape and tone your thighs and bottom and be the envy of all your friends. If you’d like more information then feel free to contact us at Body Shape Cosmetics where we’d be happy to hear from you.