Stretch your thighs and calves after every workout.
There are countless weight machines and pills that promise tight thighs and calves. However, machines can involve expensive gym memberships; taking pills won't do much for toning muscles and may negatively affect your health. You can tone your thighs and calves in the comfort of your own home without the assistance of trendy and risky products. Perform your toning workout at least three times per week for noticeable leg results.1.
Warm up by walking or jogging for 10 minutes.2.
Place a stability ball against the wall. Lean against the wall with your back. Stand with your feet hip-width apart. Bend your knees just past 90 degrees, rolling the ball along the wall as you lower your body. Hold the position for three seconds. Stand back up. Repeat five to 12 times to tone your thighs.3.
Stand with your feet together. Hold your arms out in front of you for balance. Shift your weight to your right foot. Bend your left knee and place a rolled up towel under your knees. Squeeze your leg to hold the towel in place. Keep your back flat. Lean forward slightly. Lift your knee up and down 20 times. Return to the starting position. Repeat on the other leg to tone your calves4.
Stand with your heels together and your toes pointed out slightly. Bend your knees, lowering yourself halfway into a squat. Stand back up. Lift yourself up on your toes, keeping your heels together. Lower your heels back down. Repeat 10 times to tone your thighs.5.
Stand halfway on a stair with your heels and arches hanging off the stair. Place your hand against the wall for balance. Lower your heels down. Stand up on your toes. Lower yourself back down. Repeat 10 times to tone your calves.6.
Stand with your right side facing a staircase. Cross your left leg in front of your body and place your left foot on the first step. Shift your weight to your left foot and place your right foot on the second step. Climb the staircase. Walk back down. Repeat the exercise again to tone your thighs, this time with your left side facing the staircase.7.
Cool down by walking or jogging for 10 minutes.8.
Stretch your thighs. Stand with your feet together. Bend your right leg bringing your right foot toward your glutes. Grab onto your right foot with your right hand. Hold for 20 seconds. Repeat on the other side.9.
Stretch your calves. Sit on the floor with your legs extended out in front of you. Bend your right leg. Keep your right heel on the floor. Grab onto your right toes and pull them toward you. Repeat on the other leg.
- Stability ball
- If you feel pain during any of the exercises, stop.