is it possible to tone your legs without running? if so how?
2007-03-20 15:59:04 · 6 answers · asked by confused 2 in Health ➔ Diet & Fitness
besides lunges and squats too
2007-03-20 16:01:43 · update #1
Ok... I have to brag... I am in my 40's and have TO DIE FOR LEGS. And I do NOT run. I Do cardio, sure ( walking on an incline is great, eliptical, good too, but here is my leg workout. I do it three times per week.
You might want to start with only two sets of each exercise , and slowly build from there. Sometimes i switch up to pyramid training ( 5 sets of each exercise staring with a lower weight, gradually going higher, and then back down to my starting weight) but you won't need to do that right now.
LEG WORKOUT MONDAY, WEDNESDAY, FRIDAY
warm up with some light aerobic exercise for 10 minutes first.
Walking lunges, 4 sets of 20 each leg. Once you have the hang of this, add dunmbells ( I use 25 pounds in each hand, but start with 5 if you're a beginner)
Smith machine squats, 4 sets of 20, start with 20 pounds , work your way up to 75 or 80.
Leg press, 4 sets of 20, start with about 25% of your body weight and work up from there.
Ham string curls, 4 sets of 20. start at around 30 pounds
deadlifts, 3 sets of 20, use dumbells or a bar
standing calf raises ( your own body weight should be sufficient at first, later on move to the smith machine and add weight. 4 sets of 20.
seated calf raises. 3 sets of 20.
single leg squats, 3 sets to failure
hip abductor and adductormachine, 4 sets of 20
If you want to tone, rather than bulk up, you must use a weight that allows you to get at least 15 reps in each set. Try for 20. When you can get to 20 on all 4 sets, it is time to raise your weights. If you use heavier weights and lower reps (8 -12), you will gain more mass.... it all depends on the look you want. i tend to go heavier for my glutes, because i want that round butt, but I go for higher reps on my legs because i want that long, lean, toned look.
Don't forget to STRETCH afterwards.
2007-03-20 16:18:44 · answer #1 · answered by kerlyran 3 · 0⤊ 0⤋
one of the best ways of toning your legs without running would be to go to the local gym and do isometric exercises. Doing what is called the pyramid system, starting with lots of reps with little weight and then reducing your reps but increasing your weight such as that on the leg press. Good luck!
2007-03-20 23:03:09 · answer #2 · answered by john s 3 · 0⤊ 0⤋
lunges, squats, power walking, leg extensions, bike riding
2007-03-20 23:02:18 · answer #3 · answered by tre_132mp 4 · 0⤊ 0⤋
YOGA!!!!
its great for sculpting muscle and it leaves you incredibly energized. you dont even have to go to a class or anything, just buy a cheap dvd at ross, marshalls, or other retail store for 4.99, get a yoga mat, and do it for 20 minutes a day. its amazing.
2007-03-20 23:02:11 · answer #4 · answered by Anonymous · 0⤊ 1⤋
pilates is awesome for your legs! and i love it!
2007-03-20 23:06:23 · answer #5 · answered by Samantha 3 · 0⤊ 0⤋
i believe it is possible. And i kinda know how, but i can't explain it. just kinda, exercise
2007-03-20 23:01:49 · answer #6 · answered by Produh G 4 · 0⤊ 2⤋