Developing toned legs involves doing exercises targeted for building leg muscles, such as standing leg curls, chair squats and plie squats. Leg exercises should be done at least three times a week.Continue Reading
The standing leg curl is good for the calves and hamstrings. Start with feet shoulder-width apart. Place a rolled-up towel behind the right leg, and curl it up at a 90-degree angle to secure the towel. Grasp the back of a chair for balance, and lean forward slightly so that the right knee rises 6 inches. Lower the right leg back, and repeat for a total of 20 times. Switch legs, and do 20 repetitions with the left leg.
Chair squats work the thighs and glutes. Stand with feet hip-width apart in front of a chair. Keep the weight centered on the heels, and engage the abdominal muscles. While hinging forward at the hips, slowly lower your body toward the chair. The goal is to hover as if sitting down right above the chair. Keeping the abs engaged, stand up again. Repeat three sets of up to 15 repetitions.
The plie squat is effective for toning the glutes, thighs and calves. Start with feet in second position, which is wide and with toes pointed out. Engage the abdominal muscles, and slowly lower into a squat. The knees should extend over the toes but no farther. When the knees are at a 90-degree angle, hold the squat, and lift the heels off the floor. Hold for a second, and lower the heels again. Repeat the lift, and lower 10 times before returning to a standing position.Learn more about Muscle Toning