Leg Exercises

Try these leg exercises if you have ever wanted tight thighs and muscular calves. Do you want more strength in your legs? With some basic exercises, you can be proud of your toned legs.

Walking

Walking is a great exercise. Because it is a cardiovascular exercise, it will help burn your excess fat. Try picking up the pace and walking faster to work and tone those leg muscles. For extra leg toning, try using ankle weights. Take along hand weights and pump those arms to achieve a total body workout. Or as pictured above try hiking with your day pack on.

Toe Raises

This exercise strengthens your shin muscles that run along your shin bones on the lower front of your legs. This is an excellent exercise to help ease shin pain. Stand with your heels on a ledge or step and your toes hanging over the edge. Only the heel of your foot should be on the ledge. If necessary, hold on to something for balance. Pull your toes up as far as possible, and then slowly release to the starting position.

Calf Raises

This exercise will strengthen and tone your calf muscles. The calf muscles are located on the lower backside of your legs. Stand with your toes on a ledge or step and your arch and heel hanging over the edge. If necessary, hold on to something for balance. I do these on the steps of my deck and use the hand rail for support. Rise up on your toes as high as possible, and then slowly release to the starting position. Make sure to use your calf muscle to raise yourself. Keep your upper body straight, and do not use momentum.

Leg Curls

Used to strengthen and tone your hamstrings. The hamstrings run from your hip to your knee on the backside of your legs. This leg exercise is usually performed on a leg curling machine in the gym. You can also try variations at home using exercise bands or ankle weights. Lie face down on the leg curling machine and hook your heels under the leg press bar. Making sure that your toes are pointed downward. Your legs should be straight with a slight bend at your knees. Raise your heels up towards your buttocks so that your lower legs are perpendicular to the floor. Slowly lower to the beginning position. To avoid back strain be sure to use your leg muscles and not your back.

Sit and Squeeze

This is a simple leg exercise that will help tone your inner thigh muscles. Sit up straight in a chair and place a rolled towel or small medicine ball between your thighs. Press your knees towards each other as far as possible and hold for 10-15 seconds. Release and repeat.

Lunges

Another basic leg exercise that is great for toning thighs. Start in a standing position with your legs shoulder width apart step forward with one leg and bend your knee to a 90-degree angle. The opposite knee is bent towards the floor. Return to the standing position and then repeat, leading with the opposite leg. Make sure when performing this exercise you keep your upper body straight. Using only the power of your leg muscles to move your body to achieve the best results. For added resistance try holding weights in your hands. To workout your arms, raise your hands straight up over your head as you lunge forward and then return them to your sides when you lunge back.

If you want the benefit of most of these leg exercises try hiking! Making sure to do your stretches before and after you finish your hike. Walking up the side of a mountain and then back down will give your legs an overall workout. Not to mention the cardiovascular benefits you will gain or the calories you are going to burn.

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DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or physical exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read.

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