Toning tee-hee?

Question

Hi, I don't have a leg extendtion (machine) What can I do to get lean, nice, firm, toned legs? Thanks

Specfic workouts and Details please

Answer 1

all of the leg machines in the gym as they will all help build your legs. Make sure you get all of the muscles in the front and back for both the upper and lower portions of your legs. Do not do it every day as they need a break and recovery time.

randy

Answer 2

Your 3-Step Workout for Toned Legs

Shaping and toning your legs does not have to be a grueling task. Simply setting aside some time during the day to do a few exercises will have you looking your best in shorts and skirts for the summer. The more toned and stronger your legs are, the easier it is do a lot of the activities you enjoy such as running, swimming, biking and hiking.

Follow these basic leg exercises and you’ll be in shape in no time.

The Squat

Targets: Works your thighs, hips and buttocks, and also your calves and lower back.

Starting Position: Stand with your feet shoulder-width apart, keeping your back straight and your shoulders over your toes. Keep your arms to the side.

The Move: Bend your knees until your thighs are parallel to the ground, while lifting your arms at the same time until they are also parallel to the ground. If you are uncomfortable squatting that far down, bend only until you are comfortable.

Remember: Keep heels down on the floor; ensure that your knees face forward and that they do not bend past your toes. If you feel as though you are sticking your butt out, that means you are doing the squat correctly. Hold your head straight with your eyes focused in front.

Repetitions: Start with a set of 4-6 repetitions and aim for 10-12. After doing one set, rest for a minute, then do a second set. If you want more of a challenge, add small hand weights as you do the exercise.

The Lift

Targets: Works your thighs, buttocks and hips.

Starting Position: Lie on your back with your left knee bent 90 degrees above your left hip. Keep your arms to the side with your hands faced down away from your body for a wide base of support.

The Move: Tilt your pelvis up and raise your hips. Keeping your hips lifted and steady, open your left thigh out to the side, then slowly bring your knee back above your hip.

Remember: Do not arch your back and keep your head on the floor. Keep your eyes focused on one area of the ceiling.

Repetitions: Do two sets of 4-6 lifts resting for a minute in between and then switch legs.

The Lunge

Targets: Works your quadriceps, hamstrings, buttocks, hip and calves.

Starting Position: Stand with your feet shoulder-width apart; you can hold onto the back for a chair for support.

The Move: Step forward 45-60 centimeters, then lower the knee of your back leg so that it is about 3 centimeters off the ground and take a breath. Your step should be far enough forward that your front knee is above your ankle but not past it.

Remember: Keep your back upright and your abdomen drawn in. Keep your hands on your hips or put them out to the sides or hold onto a chair for balance.

Repetitions: For a beginner, start with a set of 4-6 lunges; as you get stronger and become more comfortable, do a set of 8-12 lunges for each leg. Rest of a minute between sets, then do a second set. To increase the challenge, hold onto a set of weights.

Going for a bicycle ride 20 minutes a day might help some too! :]

Answer 3

leg lifts n bycycle

Answer 4

Run