With beach season right around the corner, it’s time to get your legs in shape for those short shorts and bathing suits. Strong, shapely legs never go out of style, which is why the right exercises to tone and firm will be just the ticket for legs you will enjoy baring. Check out these workout tips from Vein Center of Florida & South Baldwin to get those sexy legs you want for the summer months.
Exercises for Full-Leg Toning and Shaping
This list offers a variety of exercises for shaping and toning the full leg, in addition to the hips and buttocks:
The Weight of the Matter
Adding weights to your regular workouts will go far in building lean muscle mass in your legs more quickly. Even weights that feel light at the beginning of your workout will effectively fatigue the muscles and contribute to an increased fitness level. Some of the best exercises include squats or lunges holding weights at your sides, but you can vary this routine with a few of the following:
- Lateral Lunges (Instead of moving forward and back, one leg out to the side and then back again.)
- Box Lunges (Use a box or step for the front leg to increase the intensity of the workout.)
- Goblet Squats (Hold a large dumbbell in front of you like a goblet as you perform squats.)
- Plie Squats (Perform standard squats while legs are wide apart and toes are pointed outward.)
- Side Lunge to Curtsy (Stretch your leg out to side, then cross outstretched leg in front of back leg like a curtsy. During the move, hold a dumbbell down in front of you for lunge and then raising over your head as you curtsy)
Get the Ball Rolling
Another good tool to use during your leg workouts is an exercise ball. These oversized inflatable balls were originally designed to take your abdominal workout to the next level, but can be effective when used to tone the legs as well. Some of the best exercises to try include:
- Marching Hip Raise (Lie on your back on the floor with your knees bent and your feet resting on the exercise ball. Raise your hips so your body forms a straight plane from your neck to your knees. Raise one foot off the ball, bringing your knee to your chest. Repeat on the other side.)
- Leg Raises (Lie on your back with the exercise ball between your legs. Slowly lift legs and lower again.)
- Side Raises (Lie on your side with the exercise ball between your legs and your arms crossed in front of you. Lift the ball as high as you can and the lower again.)
Have a Seat
Even a simple chair can become an effective workout tool when it is used properly for this purpose. Try the following chair exercises to tone up your buttocks, hips and thighs:
- Chair Squat (Stand in front of the chair, lowering your backside as if you were going to sit down. Stop just before your backside reaches the chair, hold and then stand up again. Make this move more intense by holding one leg outstretched in front of you as perform the same exercise.)
- Heel Lift (Stand facing the chair and place the heel of one foot on the chair with your leg straight. Slowly lift the leg off the chair and lower again.)
- V Position (Stand next to the chair with your hand holding the chair back for balance. Place your heels together, with your toes pointing outward. Slowly bend your knees and lower your body, then come back up again.)
Get to the Heart of the Mat-ter
Mat workouts can also be an effective way to focus on your legs and buttocks. Some of the most effective mat exercises include:
- Hip Bridge (Lie on your back with your knees bent. Lift your hips to create a straight line with your body. Hold for a few seconds and then lower again.)
- Outer Thigh Lifts (Lie on your side with your upper body propped up with your arm. Keep the underlying leg bent at the knee, while the outer leg is completely outstretched. Raise the outer leg as high as you can and then lower again.)
- Inner Thigh Lifts (Lie in the same side position with your upper body propped up with your arm. Bend the upper leg at the knee and place the foot in front of you. With the underlying leg outstretched, lift the lower leg as high as you can and then lower again.)
A Bonus for Your Calves
While these exercises will do wonders for your upper legs and buttocks, your calves may need some extra love to look their best. The good news is you can also shape your calves with moves designed just for them. Some of the best calf exercises include:
- Farmer’s Walk (Stand holding dumbbells at your sides. Walk in a straight line or circle on your tip-toes for 60 seconds. Relax for a few seconds and then repeat.)
- Balance Board (Use the balance board for a few minutes every day to strengthen calves and improve your balance.)
- Calf Raises (Stand on a step or box with your heels hanging over the edge. Raise up on your tip-toes and then lower again.)
Aerobic Workouts to Shape and Tone
In addition to strength training, you can shape up your entire leg with aerobic activity that will benefit the rest of your body as well. Simple walking or jogging, biking and swimming all work wonders on your leg muscles. In addition, these workouts will help you burn calories to shed excess pounds and give your cardiovascular and respiratory systems the exercise they need to remain in top condition.
The Finishing Touch: Vein Treatments
Once your legs are beach ready, give them the finishing touch with treatments to remove unsightly spider and varicose veins. At Vein Center of Florida & South Baldwin, we offer a variety of minimally-invasive treatments we can customize to your specific needs and desired results. To learn more about the vein treatments currently available, contact our office today at 800-910-8346.