Do 15 knee pushups for 1 set, then rest 2 minutes and do another set of 5.
Do 5 sets in total.
- Do level 2 of knee push-up
- Follow the instruction in the video until around 1:28 (no need to proceed to complete push-up yet!)
Published on July 9, 2020
As you grow older, it becomes hard to balance and have stability in your joints if you’re not engaging in leg toning workouts. You start losing muscle mass, strength, and function over time. Furthermore, if you’re physically inactive, you’ll lose 3 to 5 percent of muscle mass each decade after age 30.
Thankfully, you can still score your strongest legs ever with the help of leg toning workouts. Strong legs help you support your body better and make you more attractive. Also, they are less susceptible to injuries.
The best part? You don’t need fancy and expensive gym equipment to fire up those leg muscles. You can do that right at home.
Ready to get strong? Here are the best at-home leg toning workout moves for women.
The squat is often referred to as the king of all exercises. It’s an amazing way to tone your legs. Not only does it help you build lean muscle, but it also works your abs, butt, and hips. Also, if you’re suffering from back pain, it’s a great option as it doesn’t strain your back when done right. To do a squat:
For extra support, consider doing this near a wall. Aim for 3 sets of 15 reps twice or thrice a week.
When it comes to strength training, lunges are one of the most popular choices. It strengthens your legs while improving mobility and stability. Lunges also sculpt your butt and abs. What’s more, it can also help improve your posture. In order to do forward lunges properly:
Aim for 3 sets of 12-15 reps on each leg. You can also do it without dumbbells if you’re just getting started.
Single-leg deadlifts targets all the major muscles, such as hamstrings, glutes, and even your core. It develops strength, balance, and stability. Another advantage of doing single-leg deadlifts is that it improves mobility through the legs and hips. To do a single-leg deadlift:
Do 3 sets of 15-20 reps with a 60 second break in between. If you’re new to this, you can also do it without weights.
Jumping jacks are an excellent leg toning workout move. They work your quadriceps, glutes, and hips. According to one study, they may also improve bone density. Additionally, this exercise also increases strength and agility. Here’s how you do jumping jacks:
Start with 3 sets of 10 or more repetitions of jumping jacks.
The single-leg calf raise strengthens both your lower legs and helps improve balance on one foot. This is important because it can improve sports performance and prevent injuries. Furthermore, it can also help prevent the onset of knee pain. Finally, it may also increase the size of your calves. To do a single-leg calf raise:
Do 3 sets of 15-20 reps on each leg. Consider adding weight to make it more difficult.
This leg toning workout move targets the sides of the glutes and quadricep muscles. It’s also a great exercise for tight hips and groin. Needless to say, it strengthens both your legs and boosts stability. To execute a side lunge the right way:
Shoot for 10-12 reps and switch sides. Aim for 3 sets on each leg.
Plank leg lifts work your butt and upper legs. With this exercise, you’ll also be able to get the benefits of a regular plank, meaning it will tone your whole body. It trains your core, glutes, and shoulders. Even better? It also trims body fat and improves posture. To do a plank leg lift:
Do 2-3 sets of 15 reps. Brace your abs and glutes during the process.
The glute bridge makes one of the best leg toning workouts for beginners. It sculpts your legs and improves hip mobility. If done correctly, it also enhances core stability. This exercise is also safe for people with chronic back pain. To do a glute bridge:
Shoot for 2 sets of 10-12 reps. Do this 2-3 times a week. You can also wrap a resistance band around your thighs to challenge your endurance.
If you’re looking to strengthen your thighs, step-ups are an excellent choice. It targets the quadricep muscle that helps protect the knee. What’s more, it also improves balance and stability. You can do step-ups anywhere. All you have to do is find a bench, chair or any raised platform. To do a step-up properly:
Aim for 3 sets of 12-15 reps on each side. To make it harder, hold dumbbells in your hands.
Dumbbell good mornings mainly target the hamstrings, but they also improve hip and back strength. You’ll also be able to develop stronger glutes with this exercise. Overall, it’s a great exercise for toning your legs. To perform this exercise:
Aim for 3 sets of 12-15 reps.
There are so many benefits of having well-toned legs. Stronger legs not only look good, but they also give you greater independence as you age. Therefore, it’s important to take good care of them.
In addition to exercise, you should also consider exfoliation and moisturization to keep your legs smooth, healthy, and firm. Always remember that strong legs are important if you want to live a healthy and active life. So, start working those leg muscles today, and you’ll thank yourself later.
Featured photo credit: Sergio Pedemonte via unsplash.com
|||^||Osteoporosis International: Minimum level of jumping exercise required to maintain exercise-induced bone gains in female rats|