Warm, sunny days are on their way. It’s time to get your legs toned and ready to show off in those shorts and skirts. Interested in getting long, lean leg muscles without the added bulk? Here’s a basic plan to help you reach that goal.
Commit to a regular workout schedule and a healthy diet
The key to any exercise routine is to work it into your regular weekly schedule. You want a plan you can commit to, but you also need it to be effective. The best way to develop your legs is to do a dedicated leg workout, three times a week. On the off-days, you can focus on arms, back and abs. You will also want to do some low-intensity cardio such as biking, walking or dancing, to help boost your metabolism and burn fat. Make sure you are eating a healthy, well-balanced diet that includes lean proteins: these are essential for building and repairing muscle.
Focus on the legs with targeted exercises
Squats, lunges and leg lifts are excellent exercises that target the leg and butt muscles. You can do them barefoot or in cross-fit shoes and you don’t need any extra equipment, so you can do them anywhere, anytime. Do some calf raises while sitting at your desk or standing at the copy machine. Take the stairs at work two at a time. You will find a number of variations that adapt these exercises to your individual comfort level and ability. One of the most effective ways to exercise your legs without additional strain on your knees and back is with the leg press machine, just be sure you have proper ankle support, you wouldn’t want to end up in an ankle brace for a sprain. The equipment is ergonomically designed to support your body while putting all of the effort on the leg muscles. You can also find equipment to target your calf muscles (the calf raise machine), your hamstrings and your quads (leg curl machine).
Follow the formula for a shapely leg
If you are running on a daily basis and lifting heavy weights with low repetitions, you will find yourself building a bulkier muscle in the leg. This might not be the look you are going for. To develop a lean, toned leg, you need to lower the weight and increase repetition. Use a weight where you feel the muscle working without strain. You can use a leg press machine, add ankle weights or just use your own body weight without additional equipment. Repeat twelve to fifteen times, then rest for thirty seconds. Do three sets of each exercise. Make sure you rest a day in between leg workouts so that your muscles have a chance to recover.
If you want to add some variety to your leg workout, take a look at some athletes known for their awesome legs. They spend a lot of time in the gym but they also get their shape through sports. Try adding some tennis, swimming or even horseback riding to your routine to mix things up a bit.