Leg Toning Exercises

Leg toning exercises can add strength while enhancing the definition and general appearance of the legs. These exercises can be performed with strength training equipment, resistance bands or body weight.

Multi-joint exercises work more than one muscle group at the same time. These exercises are usually classified as closed-chain exercise. In the case of leg exercise, closed chain implies that the foot is in a fixed position. Closed chain leg toning exercises can contribute to joint compression, which may improve the integrity of the joint. In contrast, open chain exercises such as the leg extension machine isolate one muscle group. These exercises may create shearing forces on the joint, which can lead to a possible make knee injury.

The squat is the most common, multi-joint closed chain exercise. It is performed from a standing position, with the feet separated at hip width apart. The squat is performed by bending both knees and imagining that you are about to sit back on a big chair. Both heels remain on the floor. The squat works the hamstrings, quadriceps and gluteals.

The lunge is another standing leg toning exercise. One foot is placed in front of the other. As the knees are bent, the upper body stays in an upright position and the rear heel is lifted from the floor. The lunge also tones the hamstrings, quadriceps and gluteal muscles.

There are a number of ways to add intensity to squats and lunges. These include:

• Resistance tubes: A resistance tube can be placed under both feet when performing the squat, or under one foot when performing the lunge. The handles of the tube are placed on the shoulders. You will feel added resistance as the legs straighten.
• Hand weights: Hand weights can be held in each hand. They can either be held at your sides, or placed on each shoulder.
• The squat rack: If you belong to a gym, consider using the squat rack for your squats and lunges. These devices place a barbell on your shoulders as you perform the leg toning exercise. The barbell is attached to the machine and glides along the apparatus as you perform the exercise.

Your local fitness center probably has a large selection of leg exercise equipment. Popular equipment includes:

• The leg press: The leg press machine is performed from a seated position. The quadriceps are the primary muscles worked in this exercise. The adductors, or the inner thighs work to stabilize the knee during the leg press movement and the hamstrings provide dynamic stabilization. Since the leg press is a closed-chain exercise, some fitness trainers consider it preferable to the leg extension machine.
• The leg curl: The leg curl works the hamstrings, which are located in the back of the legs. Many people, especially women, have considerably weaker hamstrings than quadriceps. This can lead to a number of injuries. Adding extra hamstring exercises can correct this muscular imbalance. Consider the cable hamstring curl for added hamstring toning.
• Abductor/Adductor machine: The abductor/adductor machine tones the inner and outer thigh muscles.

Side-lying exercises can be performed for the inner and outer thighs. Working the top leg tones the outer thigh, whereas working the bottom leg tones the inner thighs. Exercises performed on the hands and knees can tone the hamstrings and gluteal muscles. A variety of Pilates leg exercises are effective for toning the leg muscles.

For best results, perform a variety of leg exercises. Consider periodically rotating your leg toning routine. This will help you avoid burnout.

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