Easy leg toners

26 August 2014 by
First published: 30 August 2014

Love your legs and want to stride with pride? Us too! These easy leg toners are some of the simplest ways to get a daily hit that will leave you with the hottest legs on the block

1. Walking

This simple cardiovascular activity is super effective at toning the thighs and can be done anytime, anywhere. In order to work the legs hard set yourself a target, such as a certain distance within a specific time period so that you are keeping a steady pace, or alternatively plan your walk where you know there are some hills or upward incline (this can also be done on the treadmill).

2. Squats

Are one of the best exercises to get the legs and bum working. Stand with you feet hip-width apart, toes slightly turned out and gradually bend at the knees pushing your bum directly behind you until your knees approach a 90-degree angle, then return to standing. Do 15 repetitions of the exercise, rest and then repeat for 2 more sets. Use dumbells to advance the exercise and hold the last squat of each set for 10 seconds to really feel the burn!

3. Stair climbing

Another exercise that can be incorporated into your daily routine, no gym or equipment required. Whether it’s your stairs at home or choosing to avoid the lifts and escalators on your travels, get climbing. Start by just adding a couple of extra journeys up and down each day and gradually progress this by walking up and down two and three steps at a time to really work the legs. Consider leaving things you need throughout the day upstairs so you have no option but to go up and down on an hourly basis!

4. Bridges / Hamstring curls

Lie on your back on the floor, arms by your side, knees bent and feet flat on the floor. Slowly pull your heels towards your bum, raising your toes towards your shins as you lift your hips off the floor as high as you can. You should form a straight line from your shoulders to your knees, hold for a second, then slowly return to the ground. Carry out 3 sets of 15 reps, each time focusing on squeezing your glute (bum) muscles as hard as you can as you go upwards.

5. Lunges

Start with your feet hip-width apart then step forward with alternative legs, each time lowering into a lunge position until both legs are nearly at right angles. Carry out 2 sets of 20 lunges. Hold a pair of dumbells for extra weight. If you wish to make this harder try a split-lunge jump: start in a lunge position with the right leg in front, then jump into the air, switch legs and land with the left leg in a lunge position in front. Repeat continuously 10-20 times before resting and then going for a second set.