I can't even tell you how many messages on Polyvore and Formspring I have gotten about improving legs. I really can't tell you how many times on this site I have seen girls complaining about this body part. Even at the gym or with my mom's friend's, I would always hear them griping about their legs and how hard they are to tone. 

I understand, ladies! Trust me, I've been there. I've just start REALLY working my legs lately and I've found the key essentials you will need to not feel that little 'wobble wobble' when you walk. Yes, your thighs will still touch, but they'll be muscular and that's the best leg of all! Let's get started..

Warm-up: Today I hit the treadmill for ten minutes to do a warm-up jog. It's always nice because it helps you ease into a higher-paced heartbeat. Follow this up my some common leg stretches and a few arm and body stretches to loosen up. 

> Free-Hand Jump Squat
Erm, what? This requires NO equipment! Basically, stand with your feet shoulder-width apart with your arms sitting one on top of the other straight out in front of you with your right on top of your left. Now take a deep squat and explode up, landing back on your feet STEADILY. That's one!
2 sets of 15 reps
Targets: Quads

> Dumbbell Squat
Another squat, but with dumbbells. Hold two dumbbells [I used two ten-pound ones] at your sides with your feet shoulder-width apart, then squat deeply once again.
3 sets of 12 reps
Targets: Quads

> Leg Press
This is a machine, but I LOVE it. You lay on a seat in a somewhat-upward position and you press a heavy platform into the air. I used two twenty-five pound weights on this. If you use a gym, try it there! If not, you get to do wall-sits. Just sit against a wall with your legs at a ninety-degree angle.
Leg Press: 3 sets of 12 reps
Wall-Sits: 3 sets of 1 minute intervals
Targets: Quads

> Dumbbell Lunges
Lunges but with dumbbells, yep! Do your simple lunge but with dumbbells in each hand. I used ten-pound dumbbells for the first set, but then used my own body weight for the last two sets. It gets tough!
3 sets of 12 reps
Targets: Quads

> Romanian Deadlift
Oh man, I LOVE these ones! On a weight bar, you're going to add some weight on each end. I used ten-pound weights on each end. Then setting the bar on the floor, you're going to pick it up and lower it back down, almost touching the floor. That's one. They really help the hamstrings and feel amazing. Just make sure you wear a lifting belt to support your back!
3 sets of 12 reps
Targets: Hammies

> Lying Leg Curls
Yet another machine. You lay with your stomach down on the machine and place your legs under a bar that you pull up on as you fold your legs together. It's nice, but you'll feel the burn! I did twenty-five pounds.
3 sets of 12 reps
Targets: Hammies

> Standing Calf Raise
With dumbbells in each hand, raise and lower yourself onto your tippy-toes. This will burn your calves like nobody's business! Try with ten pounds, then move up when you're comfortable. If you want, walk around with the weights in your hands while on your tippy-toes.
3 sets of 12 reps
Targets: Calves

Cool down: Slow pace on the elliptical for five minutes before stretching out. 

That was my workout and it was killer climbing the stairs in my apartment. Just stay hydrated and keep your movements steady and controlled. It took me 45 minutes to do this workout.

Here's some other moves you can do!:
> Wall Sits [explained above]
> Tip-toe Jump Rope :: Jump rope while on your toes!
> Running :: This will burn fat, and build SOME muscle.
> Bicycling :: REALLY helps your quads!
> Mountain Climbers :: They can get rough, but they aren't too hard after awhile. Push-up position and bring one leg to your chest, then switch and bring your other leg up, switching back and forth.
> Stairs :: Running bleachers can tone your legs amazingly if you stick to it.
> Running Hills :: By having an incline while running, you can really up the muscle-building in your legs instead of just using a flat surface.

I'll probably do another set on legs within the next few weeks or months because I'll be switching up my leg routine. By doing this, my body doesn't get bored and I can still build muscle.

Stay hydrated!

Similar Styles

Love this look? Get more styling ideas

Continue
×
About