Effective Leg Toning Exercises for Women

Best Leg Exercises for Women:  Beginner, Intermediate, and Advanced

flavia demonstrating leg exercises

Every woman wants toned, sexy legs.  Not to mention having a strong pair of legs gives you a strong base and improves your balance.  It’s important to take care of your legs by working them out and stretching them in order to prevent shortening and tightening of the muscles.

Here are some amazing leg toning workouts for beginner, intermediate, and advanced exercisers to help you achieve the look you are longing for.

Best Leg Toning Exercises for Women:  Beginner, Intermediate, and Advanced

Do one of these workouts: Beginner, Intermediate or Advanced 2-3 times a week for 3-6 weeks.

Equipment Needed: Chair

Level 1:  Beginner Leg Workout

1 – Chair Squat – Stand with your back to a chair and feet hip-width apart.  Keeping your weight on your heels and abs drawn in, bend at the hips and slowly lower your butt towards the chair.  Pausing right before you are about to sit down.  Return to a standing position.  Do 3 sets of 10-15 reps.

2 – Leg Lifts – Stand facing a chair.  Lift your right leg with your knee up and foot flexed.  Place your heel on the seat of the chair.  Soften your standing knee and lift your right foot off the chair until you feel your quadriceps engaging.  Holding the lift, bend left knee slightly, then proceed to straighten it out.  Do 10-15 reps.  Switch sides and repeat to complete 1 set.  Do 3 sets.

3 – Plié Position – Stand holding the back of a chair.  Place feet in a v position, with toes and 4 inches apart and heels pressed together.  Bend knees and lift heels a couple of inches off the floor.  Then lower your hips until you feel your quads working intensely.  Pulse up and down 10-15 times to complete 1 set.  Do 3 sets.

Level 2:  Intermediate Leg Workout

1 – Pivoting Curtsy Lunge – Stand with feet hip-width apart.  Step right foot diagonally behind you to the 7 o’clock point.  Bend both knees into a lunge position.  Lean torso forward 30 degrees.  Pulse up and down 10-15 times.  Rise up and then pivot 180 degrees so right foot is in front.  Lower into a lunge.  Pulse up and down 10-15 times to complete 1 set.  Do 3 sets.

2 – Crossover Step-Ups – Stand to the right side of the chair with feet hip-width apart.  Cross right foot over and step up onto the seat of the chair.  Drive right heel into the seat and left yourself up into a one-legged balance with your left knee drawn in toward your chest.  Extend left leg and slowly step down to the left side of the chair.  Repeat this move with the left leg.  That is 1 rep.  Do 3 sets of 8-10 reps.

3 – Chair Lunge – Stand with feet hip-width apart, left hand holding a chair for balance.  Step your right foot forward 2 feet.  Keeping weight equal on both legs, lift both heels high off the floor.   Bend both knees and lower hips until you feel your quads engaging.  Pulse up and down 10-15 times.  Switch sides and repeat to complete 1 set.  Do 3 sets.

Level 3:  Advanced Leg Workout

1 – Split Squat – Stand 3-4 feet in front of a chair.  Face away from it.  Place the top of your right foot on the seat of the chair and extend your arms forward.  Palms pressed together.  With most of your weight on your right leg, bend your front knee until left thigh is parallel to the floor and right knee is reaching toward the floor.  Pause.  Then rise back up.  Do 6-8 reps then switch sides and repeat to complete 1 set.  Do 3 sets.

2 – Forward Tipping Split Squat – Begin in a split squat position with your right foot on the chair but with arms down.  Lean your torso forward until it is parallel to the floor.  Lifting right foot off of the chair so you’re balancing on your left foot.  Hold for 10 seconds.  Then return right foot to the chair and rise back up.  Do 6-8 reps.  Then switch sides and repeat to complete 1 set.  Do 3 sets.

3 – Single Leg Squat – Standing with your back to the chair, extend your left leg in front of you and lift your heel just off the floor.  Bend right knee and lower hips until your butt hits the seat.  Drive right heel into the floor.  Pushing yourself back up to standing.  Do 6-8 reps.  Then switch sides and repeat to complete 1 set.  Do 3 sets.

These exercises will help your muscles in your legs grow!  You need to force your legs to grow. Your legs will resist you. They will burn, shake and burn some more while you work out, but you need to push through and want more as this is the only way to make your legs grow.  All exercises should be performed in correct form because bad form or habits you start now will follow you and will lead to lack of progress or worse, an injury in the future.

Post Workout Leg Stretching:

Always spend time stretching out after workouts to prevent injury and to enhance your workout you just completed!  Stretching elongates the muscles to prevent injury and maximize the range of motion. Stretching should be done after every workout.

  • Here are some really great reasons why stretching is important:
  • Improves flexibility
  • Lubricates the joints for better flow
  • Makes it easier for you to move, while making your movements more fluid
  • Releases lactic acid build-up
  • Improves your concentration
  • Improves circulation of your blood
  • Makes you more efficient and effective when performing daily activities
  • Shortens recovery time from injuries and accidents
  • Reduces muscle tension
  • Helps with a quicker recovery after workout

Final Thoughts

Keep working out your legs all day long by taking the stairs wherever you are, parking further away in parking lots, taking small walk breaks at your workplace, especially if you sit all day for work, walk during lunch breaks, and do leg exercises during commercials when watching television.  Make a conscious effort to sneak in little bits of leg work throughout your day and you will be surprised how quickly and easily your legs will respond and tone up from all your efforts.

See Also: 

Author Profile: Flavia Del Monte

FlaviliciousFitness.Com Flavia Del Monte is a Registered Nurse, Certified Physical Trainer, Certified Nutritionist, fitness model. Flavia created Full Body Licious specifically for women that what to get fit and healthy in a safe and productive way. You can read more about her training programs, nutrition advice and women's fitness ideas on her exercises for women blog, Flavilicious Fitness.

Disclaimer: The views of the author are his or her own, and do not necessarily reflect the opinions of Ask The Trainer.
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