Best Toning Exercises for the Lower Body

To get your bottom and legs ready for beach season, you may want to know which are the best toning exercises for the lower body. Women are predisposed to carry more fat in the hips and thighs area than men are, so paying extra attention to your lower half could pay off come swimsuit time. However, be aware that spot-toning is a myth and overall toning will get you the best results.

List of Best Toning Exercises for the Lower Body

When performing toning exercises to firm up and increase strength, keep in mind that the way you execute the movements is very important. Think, slow and controlled instead of quick and jerky. If you rush through it, you won’t get the full benefit of the exercise. Here are some effective exercises for your legs and rear end:

Squats

You can perform this move which targets your bottom with or without weights.

1. Stand with your feet shoulder width apart.
2. Cross your arms across your chest or keep them at your sides, raising them at the elbow as you squat.
3. Inhale and squat, making sure that your knees don’t extend past your toes. Stop the movement when your thighs are parallel to the floor.
4. Exhale and rise until your legs are straight, but don’t lock your knees. Perform three sets of 15 reps.

Kickbacks

Another move to target your rear.

1. Get on a carpeted floor or mat on your hands and knees.
2. Pull one knee underneath your body as far as you can, and then extend this leg behind you, keeping it straight. Don’t actually “kick back,” but maintain control of your movement.
3. Keep your back as still as possible, avoiding arching or rounding it. Perform 15-25 reps on one side before switching to the other.

Inner Thigh Lift

This move concentrates on the adductor muscles.

1. Lie on the floor (or mat) on your left side, left leg straight, with your left arm against the side of your head, resting your head on it.
2. Bend your right knee and bring that leg over your left leg, resting your foot flat on the floor in front of your left knee.
3. Keeping your left leg straight, exhale and lift that leg six inches, keeping your toes flexed, not pointed.
4. Inhale as you lower your leg, using your muscles to perform the move. Perform a set of eight to ten reps before switching to your right side.

Outer Thigh Lift

This move targets your abductor muscles.

1. Lie on your left side with your head resting on your left arm.
2. Keep your right arm on your right hip.
3. With your legs straight, exhale and lift your right leg six inches, toes flexed.
4. Inhale and lower your leg. Perform a set of eight to ten reps before switching sides.

These are some simple exercises you can do at home, but if you belong to a gym, take advantage of the extension machines or cable machines to further work your muscles.

Additional Information

When people think of spot-toning, they believe that they can tone up one specific part of their body and melt fat while making no other changes to their diet or exercise routine. Fitness experts debunk this belief as myth. It takes more than a toning routine to get your body in good shape. What you eat and whether or not you engage in aerobic exercise a minimum of a few times a week also contribute to your overall fitness level.

It’s not enough to simply perform leg exercises; it takes more than even the best toning exercises for the lower body to get your entire self in shape. Your muscle won’t be defined if it’s hidden under a thick layer of fat, so walk, jog, swim, bike, spin or play a cardiovascular sport like tennis to get your heart rate up and burn calories.

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