You can tone your legs with a few simple exercises.
Sexy legs and ripped, six-pack abdominals are clues of a physically fit individual. A thorough lower body program that address your quadriceps, hamstrings and glutes will give you the lean look you desire. The abdominal muscles are constantly in use. The key to getting ripped abs is isolation. You must isolate the major abdominal muscles--the rectus abdominus and the obliques. Isolating your abs and training the proper leg muscles will give you the lean look you seek.
Instructions
Leg Strength Training
1. Stand with your hands on your hips, back straight and looking straight ahead. Step backward into a reverse lunge with your right leg. Drop your right knee until it is about an inch from the ground. Return your right leg to the starting position. Step back with your left leg and repeat the process 10 times each leg with proper technique.
2. Lie on your back with your knees bent and the bottom of your feet on the ground. Lift your butt and extend your hips into the bridge position, while your shoulder blades remain on the ground. Hold this position for two seconds at the top and return to the starting position without letting your butt hit the ground. Complete 30 reps, each movement with proper technique. Losing form indicates too many reps.
3. Stand with your knees bent, chest up and your feet slightly past shoulder width apart as you prepare for your tuck jump. Drop your hips and jump up as high as you can and bring your knees up to your chest. Land on your feet, return to the starting position and repeat eight tuck jumps in a row.
Abdominal Exercises
4. Lie on your back with your legs extended straight in the air, perpendicular to the ground. Extend your arms straight up and lift your upper back off the ground by contracting your abdominal while reaching for the sky. This exercise is called the "sky touch." Return your upper back to the ground while keeping your arms extended to the sky for 30 repetitions. Complete each movement with proper form.
5. Lie on your side with your elbow supporting your torso. Lift your hips and hold this position with your elbow continuing to support your torso. Role over to your opposite side. Lift up your torso, using your elbow as your support base and repeat the process. Hold this position for 30 seconds on each side.
6. Lie on your back with you knees bent and the bottom of your feet on the ground. Perform 10 heel taps. Raise your upper back off the ground with your arms extended and your fingers touching the heel of your shoes. Lean to the right side and tap the back heel of your right shoe with the fingers of your right hand while keeping your upper back elevated off the ground. Lean to the left, keep your upper back off the ground and tap your left heel with your fingers of your left hand. Keep your back elevated as you move right to left, tapping your heels. Repeat the process 30 times for each heel.
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