How to Tone Up Your Legs

I am always being asked by clients “ How can I tone up my legs”?

stretch legs1 How to Tone Up Your Legs

“I would love to have those lean, tight and toned dimple free legs”

So today I am going to share with you the secrets I give to my clients

 

The below picture is the before and after of an actual client from my studio

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So next time you tell yourself you cannot change your lower body well then you are just making excuses.

You see we all have our trouble spots

Its common for women (even thin women) to hold a vast amount of fat on their thighs and butt.

 

But in order to Tone up your legs you need to:

 

1)     Understand why you hold fat in your hips and thighs,

2)     Gain the right knowledge to make change and …

3)     Be consistent in your actions to transform your legs.

 

So why do women carry more fat in their lower body then men

 

Estrogen causes fat to be stored in the buttocks, thighs, and hips in women.

The storage of excess fat deposits is also what creates cellulite –  > > see my post on How to get Rid of Cellulite > >

Body fat percentage recommendations are higher for females, as this may serve as an energy reserve for pregnancy.

Recommended Body fat % for women is 18% -25%

(By the way all the girls below weigh the same amount on the scales – the difference is their body composition)

bodyfat examples 300x126 How to Tone Up Your Legs

compared to men which is 10% – 15%.

When women reach menopause and the estrogen produced by ovaries declines, fat migrates from their buttocks, hips and thighs to their waists where the fat is stored in the belly.

 

The fastest way to Tone up your legs and decrease the fat on your hips and thighs is going to be through clean eating >> see How to Eat Clean>> and strength work on the legs.

 

Cardio and running is the first exercise most women think they need to do to shrink their lower body but this is not the case

 

In order to change the shape of your lower body you need to target all the different muscle groups in your legs, this will burn a lot of fat in your lower body, make your legs look lean and toned and will help reduce cellulite.

 

So here is the exact formula I use with clients for transforming your legs and lower body

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1)     Take a before photo – front on, side on and from behind – when your working hard and looking in the mirror everyday you will not notice the changes to your body but when I show clients their progress photos they are amazed at the difference.

 

2)     Take some measurements with a tape measure

  • Waist – hold the tape measure on your belly button and follow you natural waist line around and record
  • Hips – This is the largest part including your butt
  • Thigh – Measure 20cm up from your knee cap and measure around your thigh

 

3)     Clean eating as discussed above is essential – but if you are a little bottom heavy I would eliminate all dairy products for 28 days

 

4)     Stretch  – your legs will appear leaner Just by lengthening your muscles each day – my favourite are the leg exercises commonly associated with Ahstanga yoga – downward dog,  etc

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5)     Strength work for your legs – See below for a killer workout

You need to target all the large muscle in your legs for example working your hamstrings will give you an instant butt lift

Heres your workout

complete all 3 sets for a Total of 15mins cardio intervals and 300 reps

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SET 1:  Complete 5 mins of cardio intervals

20 Step Back Lunges – 20 each leg
Keep your foot out front and lower up and down for 20 reps then change legs
optional: hold weights by your side or a barbell on your shoulders – to make it more challenging place your front foot on a low step

 step lunge1 How to Tone Up Your Legs

20 Leg Press or 20 Leg lifts (10 each leg)

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20 Straight leg Dead lifts
from stance – Lower the weights slightly forward and towards the floor -  keep your back straightand lean slightly backwards with your hips and booty to feel the stretch in the back of your legsas you come back to stance pull your tummy in TIGHT and  finish by slightly thrusting your hips forward and pulling your shoulders back

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20 Single leg Step ups – 10 each leg
Keep one foot on the bench and step up and down with the other for 10 reps then change legs – hold weights by your side

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20 Sumo Squats
Feet wide and toes turned out to engage your inner thighspush up thru your heels

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SET 2:  Complete 5 mins of cardio intervals and repeat the above 5 exercises

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SET 3:  Complete 5 mins of cardio intervals and repeat the above 5 exercises

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complete all 3 sets for a Total of 15mins cardio intervals and 300 reps

Enjoy Vix

By Victoria Milicevic
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21 Comments

  • Carla

    Reply Reply March 22, 2013

    Awesome workout can feel the legs workin hard ;)

    • Vix

      Reply Reply March 22, 2013

      Carla you are SMASHING IT!

  • angel

    Reply Reply May 30, 2013

    Ok wish I had Ur body :) I have really big hips and thighs having trouble getting into my jeans I used to be size five now mine BC of my hips everything I eat goes straight to my ass and thugs I just had a baby and it’s been six months I’m having a hard time I can’t wear shorts BC of the dints in my legs and the extra skin from the pregnacy it sucks and hard to get slim down please give me some advice what I can do I cute out soda , candy, cakes, coffee , any thing with caffeine because I’m allergic to that no milk no I’ve cream and no results I do exercise when I can my baby does keep me up I don’t get alot of sleep that could be the reason why I don’t have any energy . Please help thanks :) Angel

    • Vix

      Reply Reply May 30, 2013

      Hi Angel! Thanks for getting in touch! The best place to start is my free 14 Day Slim Down Challenge. I have just sent all of the details through to your email (make sure you check the junk/spam mail folders in case they end up in there). If you are looking for a complete, done for you program with workouts and complete meal plans to really target your butt, thighs and stomach then check out my Flat Tummy Solution Program http://www.flattummysolution.com/ All the best! Vix

  • Tiana

    Reply Reply June 3, 2013

    Hi I’m a mum of ten children , my last two were c sections , my problem is my Caesar area , it’s disgusting . Could you please advice me the best exercises to tighten the flabby skin , if there’s anything that can be done

  • Annie

    Reply Reply June 4, 2013

    Yowsers. This was a goodie! Just a quick question, I note today we had sumo squats, tomorrow we have ballet squats, but the pics look the same. Are they the same squat, but a different name? Thanks.

    • Vix

      Reply Reply June 4, 2013

      Hey Annie! Great to hear from you- The sumo and ballet squats are the same squat! Thanx, Vix

  • Cari Robertson

    Reply Reply June 4, 2013

    oh boy….now that took some effort!! :D feeling great though at the end of it….am finding it a tad tricky with cutting all sugars and processed out, though I’ve been picking at grapes all day, and made a lettuce & carrot leaf taco for lunch ( I rolled the grated carrot & some capsicum in a lettuce leaf!!) and am feeling more YAY than I have for a very long time!!!

    Thanks for the shove in the right direction!!

    • Vix

      Reply Reply June 4, 2013

      You are doing AWESOME Cari! Congratulations!

  • Tracey

    Reply Reply June 4, 2013

    Loved todays workout!!!

  • Amanda

    Reply Reply June 4, 2013

    Is there a format for the 5 min cardio? Did I miss that somewhere. Sorry if that’s the case. Amanda :)

    • Vix

      Reply Reply June 5, 2013

      Hi Amanda! Complete all sets with a 1x 5min cardio interval in between each set. Let me know if you have any other questions, Vix!

  • Muchelle

    Reply Reply June 4, 2013

    Loved this workout!!! Can’t wait to see the results in a couple of weeks. No sugar was ok today but struggled not having my morning coffee!! Being on Wednesday!!!

    • Vix

      Reply Reply June 5, 2013

      AWESOME work Michelle! 1-2 cups of coffee a day is fine. It’s the sugar, milk cream and syrup that is the real issue with coffee so no double Frappachinos! Herbal Teas are also great to have and there is no limit on herbal teas. All the best! Vix

  • Emily

    Reply Reply June 4, 2013

    Hi Vix, I’m really impressed with your website and advice! Do you have any specific running guides that you publish? Again, commend you on your business.

    • Vix

      Reply Reply June 5, 2013

      HI Emily, Thanks for getting in touch! I dont have any running specific guides as I specialise in body transformations- so, my focus is on my clients getting lean through a decrease in their bodyfat% and increasing lean muscle tone for a lean and toned look. This is best achieved through workouts that are 80% weights and dynamic strength. All the best, Vix

  • Emmys

    Reply Reply May 11, 2014

    Hi there,

    I did this routine about 3 times on alternating days and loved it!!!! The only problem is that I can no longer do the back lunges – I’m experiencing sharp stabbing pains on the top of each front thigh. Can you help shed some light on what I’ve done wrong? I’m still pretty new to strength straining, but after the first and second workout I was only experiencing the typical post-workout soreness and stiffness so I just kept going. Now all the stiffness is gone, but I have these pains when I do the lunges (and I notice them a bit throughout the day whenever climbing stairs). Thanks so much for your help! Really appreciate you posting the routine and I’m so anxious to get back into it!

  • Mona

    Reply Reply May 28, 2014

    Hi!! :) my only problem is that the calves of my legs is so big in front view my legs look good but if u look back u will get shock how big it is… …hope this exercise will work to me…:)

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