Leaner & Toned Legs: At Home

*Before attempting any of these workouts consult with your physician.
Below is a list of workouts that focus on the legs, to make your legs more toned and leaner. These workouts can be performed at home or at your local gym.

Squats in 1, 2, 3

1.  First, put your hands on waist (helps maintain balance). Then squat down and put your right leg in front and left leg in the back).
2. Now in a front to back motion squat at least 10 steps forward and then squat 10 steps back.
3. Finally, you will continue these leg squat rotations for at least 5 minutes (switching the left/ right leg).

Results: After about a week of daily squats, you will notice that your legs will feel sore (progress) but also more fit.

Tippy-Toes Two's

1. Stand up, maintain balance, and then get on your tippy toes.
2. Then for 5 minutes using your tippy toes move up and down. While doing this motion flex your muscles. Repeat in sets of 10, and you can pause for no more than 5 seconds between each set.

Results: Expect your triceps muscles to feel sore. However, the results are rewarding with leaner and toned calves due to increased muscles.

Thigh Toner in 5 minutes

1. Stand in a squatting position. Place hands forwards or upwards.
2. While in that position squat up and down in sets of 7 without fully standing up.
3. Change motions by stretching out your left and then right leg one at a time, while in the squat position. (Left leg should stretch out towards left arm, and right leg should stretch out to right arm).
4. Repeat the sets of 7 with each set changing to the left and then right leg. 
5. Continue squats for 5 minutes.

Results: More toned thighs and overall improved strength in legs.

Circular Leg Cycle

1. Lay down on a yoga mat or sheet.
2. Move your body to the left side while laying down.
3. In that position slightly lift your right leg up. Move your arm upward to slightly hold your neck.
4. While your right leg is slightly lifted up, move your leg in a circular motion for 7 seconds.
5. Then after 2 minutes, switch your body to the right side while still laying down.
6. Then repeat step 4, but instead use your left leg for circular rotations.
7. After 2 minutes on the right side, put both legs together and move in a circular motion while laying down (for 10 seconds).
8. Finally, you are done the intense circular leg cycle.
9. You can also try the leg cycle laying down without a circular motion, but instead just an upward and downward motion.

Results: You will notice toned inner thighs and leaner legs.

The Leg Lifter

1. Lay down on your back. Rest your arms on the floor.
2. First, keep your legs straight, and lift your right leg towards your stomach.
3. Then pull forward your right leg using your hands.
4. Hold your right leg by your ankle or calf for 5 seconds. 
5. Release your right leg and pull forward your left leg.
6. Hold your left leg by your ankle or calf for 5 seconds. 
7. Repeat this rotation for 5 minutes.

Results: Toned outer thigh and increased flexibility in legs.

Additional resources: 

Here, are links to some FUN and quick at home leg workout videos.

• https://www.youtube.com/watch?v=OKr_hm8_1IU
• https://www.youtube.com/watch?v=G3HT9B4-fbk
• https://www.youtube.com/watch?v=Lbotx1nE3NM                
• https://www.youtube.com/watch?v=IIpBCMwdn2Y
• https://www.youtube.com/watch?v=H0_1sulrkr4