When planning exercise goals and redefining your body image, lean, shapely and well-toned legs are sure to be near the top of most people’s wish list. So it’s fortunate that, in many ways, your legs are the easiest part of your body to exercise. They’re certainly the part that gets the most frequent ‘incidental’ exercise.
Every time you walk to the train station, around the corner to the shops, or to the staff room at work, your legs get some exercise, no matter how small. But working those legs just a little bit harder can benefit both your health and your looks.
A balanced outlook One of the most significant milestones in human evolution was when our distant ancestors began to walk upright, as this freed their front limbs to better manipulate the environment and develop tools, which in turn promoted the development of bigger brains.
Standing and walking are all about balance. When you stand still, you may not think your leg muscles are working, but in reality they’re not only supporting your entire body weight, but are also engaged in constant contractions and adjustments to maintain a stable balance. Walking is even more complex, involving many muscle movements combining into what some have described as an act of constantly falling forward then regaining balance with each step. And you do all this without a conscious thought. Your thighs contain quadriceps, adductors and hamstrings, while the lower leg includes the gastrocnemius, soleus and tibialis anterior muscles. When you stand or walk, each of these muscles is potentially getting a good workout.
Consider your lifestyle If you have an office-based job, it’s easy to fall into bad habits that don’t do any favours to your legs. Consider your average day – between your work life and home life, how many hours do you spend sitting down as opposed to standing or walking? For most people, the answer is ‘Too many’!
A number of studies indicate that light seated work (for example, sitting at your desk in the office) burns less than half as many calories per hour as light standing work (for example, filing). Taking that into account, it’s easy to see how an office-bound job, combined with a sedentary lifestyle at home, can all too easily cause the pounds to pile on if you don’t introduce exercise into your routine.
Work those legs! A lot of women purposely avoid vigorous strength training and similar leg exercises, the rationale being that they want sexy, shapely legs… not thick, muscle-bound thighs and calves. However, the truth is that these are exactly the types of exercises you should be doing to achieve the best results. By really working your leg muscles you can change the lean mass to fat ratio, and by boosting your legs’ strength and endurance, you can quickly see a change in shape and tone. If you want toned and shapely legs, it seems that the best way to get them is to build strong legs.
There are plenty of exercise options to help strengthen your leg muscles. Consider spinning (indoor cycling) – this gives your legs a great, high-intensity workout that really tones the muscles while burning lots of calories. Step exercises are also really good for working the muscles in your calves and thighs, as well as firming and toning your bum! Squats, lunges and similar leg-based reps are all good, too.
Aside from gym workouts, one of the best favours you can do for your legs is simply to get up and about. If you’re heading for the shops, popping to the bank or whatever, consider walking rather than taking the car. If you take the bus into work, why not walk to the next stop on the route, or the one after that?
The ten-minute leg toner
While walking, running and cycling are all excellent forms of exercise to improve muscle tone in your legs, it’s also possible to perform straightforward but intensive leg-toning exercises in the comfort of your own home. Here’s a simple ten-minute routine to get you on the right track – just complete a set of each of the following four exercises (ten to twelve reps for each), then repeat twice, for three sets in total.
Straight-knee calf raises Couldn’t be simpler – just stand upright, then lift yourself up onto your tiptoes! Keep your body erect, and move up onto the balls of your feet, then back down again in a slow, controlled movement. If balance is a problem, steady yourself against a wall.
Hip abductions While standing, lift one leg out to the side. Raise it as far as feels comfortable, then lower. This works best if you slightly bend the leg you’re standing on, and you should also try to keep your back as upright as possible. If you tend to lean to one side, use a wall or the back of a chair as support.
Pliés Yes, those things ballet dancers do! Stand with your feet apart at shoulder width, toes pointed outward; bend your knees and dip down as far as is comfortable, then back up. Again, use the back of a chair to steady yourself if balance is an issue.
Walking lunges From a standing position, take a large step forward with one leg, keeping the ball of your rear foot on the floor. Lift back to your standing position, then repeat. Once again, posture and balance are important in this exercise. Try to keep your back straight, and your head held high.
Just an extra ten or twenty minutes’ daily exercise is all it takes to help keep your legs in shape. Or if you feel like making a real change, how about cycling to and from work every day?
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