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Best Exercises To Tone Your Legs

Who wants some nice pins!? 

Before I begin though, I just want to set the record straight when it comes to ‘toning’. There is actually no such thing as toning a muscle (hellooo click bait for this blog). But when you do certain exercises consistently you can BUILD muscle while reducing fat (like all our Mamas on our Slim Mama Shake, losing weight and feeling great!) to give the ‘toned’ legs look. Does that make sense? 

So who’s ready to build some gorgeous, lean, strong legs!

I’m gonna assume you've said ‘ME!’ in your head.

So let’s get to it! Below I am going to outline and explain the 4 BEST exercises for your legs. Most of them can be done at home with no equipment! If you want to make it harder though I would suggest adding resistance such as ankle weights, dumbbells, barbells, kettlebells etc.

  1. SQUATS 

Not only will squats shape your quads, hamstrings, and glutes (aka peachy bum), they’ll also help your balance and mobility, and increase your strength.

To get squatting: 

  1. Stand with your feet shoulder width apart
  2. Brace in your core, keep your chest up and neck neutral, push your hips back while bending your knees (like you’re about to sit on a small chair). 
  3. Go as low as you feel comfortable - thighs parallel to the floor is optimal, pause at the bottom for extra muscle tension and push up through your heels and back to starting position.
  4. Not sure what to do with your hands? Do whatever feels comfortable! You can raise them in front of you, have them on your hips, on your head, or holding some type of resistance.

If you’re new to squatting, aim for 3 sets of 12-15 reps a few days a week with your regular exercise. If you’re a walker or a runner try stopping every now and then on your walk/run and do a set of squats to strengthen your legs, build lean muscle, and really define your hard-earned lower body!

If you struggle with balance, perform your squats standing next to a wall or chair and use it to help with balance. 

 

  1. LUNGES

Lunges work your thighs, butt, and abs. It is a great exercise for strong legs and for your balance.

  1. Start in a wide-staggered stance, with your right leg in front and your left leg behind.
  2. Keep your chest up and core braced, bend your knees until your left knee nearly touches the floor and your right thigh is parallel to the floor. Make sure that your right knee doesn’t extend past your toes.
  3. After a short pause, return to your starting position. 
  4. Either repeat on the right-leg or switch your stagger to complete your left-leg rep and alternate between right and left.

Aim for 3 sets of 8-10 reps each side, in other words 8 -10 reps PER LEG! To make it harder hold onto a weight as you perform them.

 

    3. GLUTE BRIDGE

This exercise mainly targets the booty. But no one ever made a song about a small booty!

  1. Start by lying on your back with feet flat against the floor and knees bent. 
  2. Squeeze your butt and lift your hips off of the floor until your body forms a straight line from your knees to your shoulders. Make sure your shoulder blades remain on the floor.
  3. Pause at the top, squeeze your butt some more, and then lower back down to the starting position.

Just like the exercises above, start with 3 sets of between 8-12 reps. To add resistance, place a dumbbell or barbell directly over your hips and hold on to it as you lift and lower. You can also add resistance by holding at the top of the movement for 30 seconds, or by placing your feet on a stability ball or bench before you lift and lower.

     4. CURTSY LUNGE

This one is GREAT for the backside and quads. It also makes you feel delicate and ballerina-like. 

  1. Get started by standing with your feet shoulder width apart. Have your arms either on your hips or how you feel comfortable. 
  2. Brace in your core, keep your chest up and neck neutral, step back and across with your right foot (like a curtsy) until your left thigh is parallel to the floor. 
  3. Pause there, push up through the heel of your planted left foot and go back to your starting position.
  4. Repeat, but step back with your other foot. 

Aim for 3 sets of 8-10 reps each side! Make it harder by holding onto a weight, or your baby lol as you do them! 


So there you go ladies, if you have any questions leave them in the comment box below!



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