Look under our full length workout videos section for free toning or strength training videos that you can do at home to increase your muscle mass. Bump up your cardio: Regular extended bouts of cardio, mixed in with sessions of short, intense cardio HIIT, for example can help lead to slimmer legs. Cardio will help you burn calories and work off excess body fat overall i. While a calorie is a calorie is a calorie, whether eaten in the form of carbs, fats, or proteins, morning, noon, or night, what you eat matters when it comes to how easy or difficult it is to keep weight off.
Eat fresh foods; veggies, fruits and whole grains should be your staples, along with healthy fats and lean meats. At the same time, kick your left leg behind you until it is also straight out and in line with your torso. Hold for a count of one. You can add ankle weights to this once you get the balance part down. Return to start. Keep repeating until the set is completed, then switch sides.
This exercise will require a small bench close to the ground, such as a step bench for aerobics or something similar. Stand next to the bench and put your hands on both sides near one end. Put both legs together and hop from one side of the bench to the other as quickly as possible.
The exercise with the pretty name gets high marks because it works so many muscles! This really gives your abs and booty a good workout as well as toning the hamstrings and lower back. The rainbow is similar to the donkey kick but with a little extra booty workout. Start from a kneeling position, your hands and knees about shoulder width apart. Straighten your left leg out so the toe is almost touching the floor.
Now lift that leg up and out so that it makes an arc and crosses your right leg. Bring the leg back and tap the floor with your toe, then return to start. Repeat until you feel the burn, then switch legs. This exercise is a killer as it gets your heart rate going while working almost every muscle in the body including your hip abductors, quads, hamstrings, arms and abs.
Strength training and cardio all in one? Oh yeah! To do this exercise, start in a plank position. Try to squeeze those glutes and keep your abs pulled in. Now pull your right knee to the chest. Quickly change legs and pull your left leg to your chest.
Keep alternating legs as quickly as you can. Be sure to keep your plank position and squeeze those abs and glutes! This is a real workout but the benefits are enormous. For a fabulous booty, this is probably the perfect exercise. This one will also work your hamstrings, quads, abs, and lower back as well. Lie down with your back and soles of your feet flat on the floor.
Move your feet close to your booty. If you can, keep your feet about 6 inches from your butt or as close as you can get them. Push your booty up so that your shoulders are on the floor.
Raise your hips up about 3 or 4 inches then squeeze your booty tight. Pulse up and down this way until you really feel the burn. This is a great stabilization exercise for your core and a super workout for hamstrings, glutes, and shoulders. Start with the plank position. Spread your fingers with your index finger pointing forward and the other fingers fanning out to the sides. Extend one leg back and up towards the sky, foot flexed. Squeeze your booty at the top of the lift, then lower your leg and switch sides.
Your legs get a great workout and the cardio helps to keep those legs slim! Stand tall and start running in place bringing your knees up as high as you can while you do so. Keep your elbows at about waist level and pump your arms up and down. Keep going as long as you can. Try to add an additional 15 seconds to your time with each workout. Ankle weights will help to make this exercise more effective. Bodyweight squats, which is squatting using your own bodyweight as resistance, burn calories, strengthen your leg muscles, and tone your thighs.
Plus, you can do them anywhere, anytime. Ghazarians recommends starting with 25 bodyweight squats, two times per day 50 total. You can squat while watching TV at home or after climbing a flight of stairs at work. Bouzinova says the inner thighs are notoriously difficult to target, and the exercises that do tone them are a little awkward.
So, many people skip them altogether. But if you feel funny doing the workouts at a gym, do them in the comfort of your own home.
It works your inner and outer thighs as well as glutes for a completely toned look. You can do balance work at home or at the gym. She says a good move to try is single leg dead lifts on the Bosu ball or doing your whole workout on a sandy beach to really test your balance. Cardiovascular exercise burns calories and strengthens your heart.
It also helps reduce body fat. Including both high-intensity-interval-training HIIT and steady-state cardio in your overall exercise plan will help you reduce your total body fat and tone your thighs.
For a more advanced workout and calorie burn, consider adding one session of metabolic conditioning to your fitness plan. The CDC recommends that adults get at least minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity, each week. Many of the above workouts will burn calories and strengthen your muscles simultaneously. Remember, losing weight slow and steady is the best way to maintain loss over time. People who do so are more likely to keep the weight off.
And, the benefits of weight loss go way beyond aesthetics. According to a study , losing inches in the thighs, hips, and buttocks may lower other risk factors for heart disease. Looking for more? This article has lots of practical tips on how to lose weight. If weight loss is also a goal, dietary changes combined with strength and aerobic exercise will help you lose fat, gain muscle, and improve your overall fitness. If you're concerned about how to lose leg fat, here's what you can do to target and tone.
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