Lean, strong legs are the cornerstone of a great physique—whether you want to show them off in a pair of short shorts or just feel confident and sexy in your own skin. And while there’s no one-size-fits-all solution to getting gorgeous games, there are certain exercises that can help build strength and definition in your lower half (2).
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What Is The Best Workout To Tone Legs?
The best workout for toning legs depends on your individual goals. If you want to build muscle, you’ll need to focus on exercises that target the major muscle groups in your legs, such as the quadriceps, hamstrings, and glutes (2).
For definition and fat loss, you’ll need to do a combination of cardio and strength-training exercises that help you burn calories and build lean muscle.
Here are some of the best exercises for each muscle group:
- Quadriceps – these are the large muscles on the front of your thighs.
The best exercises for the quadriceps are squats, lunges, and leg presses.
Read More: Resistance Band Exercise For Legs And Glutes: Best Band Workouts For Your Glutes And Leg Muscles
- Hamstrings – these are the large muscles on the back of your thighs.
The best exercises for the hamstrings are deadlifts, Romanian deadlifts, and glute-ham raises.
- Glutes – these are the large muscles on your buttocks.
The best exercises for the glutes are squats, lunges, and hip thrusts.
- Calves – these are the muscle group on the back of your lower legs.
The best exercises for the calves are calf raises and donkey kicks.
If you’re looking for an easy lower body workout for toned legs, this no-equipment routine from BetterMe will do the trick! You don’t need a gym membership or any fancy equipment to tone your legs—only 7 minutes and guidance from our experts. Follow this home workout a few times a week for toned legs.
How Often Do You Have To Workout To Tone Legs?
The frequency of your workouts will depend on your goals. If you want to build muscle, you’ll need to workout 3-5 times per week. If you want to tone your legs and lose fat, you’ll need to do a combination of cardio and strength-training exercises 3-4 times per week.
More isn’t always better—you need to give your body time to recover in between workouts (1).
BetterMe app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!
How Long Does It Take To Tone Legs?
How long it takes to see results from a toned legs workout depends on many variables. The frequency and intensity of your workouts, your diet, and your genetics all play a role.
If you stick to a consistent workout routine and eat a healthy diet, you can expect to see results in 4-8 weeks.
The Bottom Line
If you want to tone your legs, you need to focus on exercises that target the major muscle groups in your legs. For best results, do a combination of cardio and strength-training exercises 3-4 times per week. Give yourself 4-8 weeks to see results.
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SOURCES:
- Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells (2018, nih.gov)
- Strengthen Your Legs (n.d., hr.duke.edu)
