Leg Strengtheners

 

TOTAL WORKOUT TIME: 35 minutes
Looking to target lower-body trouble spots like your butt, thighs, and calves? This series of moves specifically targets the muscles in these areas to both tone and strengthen them. Some of the exercises also employ a stability ball to help improve your combined strength and stabilization, making this routine more appropriate for those at an intermediate fitness level.

For a full workout (about 35 minutes), repeat this series of exercises twice. Or do the series just once if you are limited on time.

Before you begin, march in place for a minute or two, then stretch by leaning forward to touch your toes, or by bending and straightening your knees a few times. Stretch for a few minutes afterwards, too.


Exercise 1:

Basic Squats

Stand with feet shoulder width apart. Inhale and slowly bend at the knees and hips, keeping your head up and back straight, while raising your arms to shoulder level. Return to the starting position, exhaling as you go.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 1

Basic Squats

Exercise 2:

Lunges

Stand with both feet together. Inhale and step forward into lunge position, keeping the knee of your front leg centered over top of the ankle. Drop your rear knee straight down to the ground. Return to the starting position by straightening your back leg and pushing up from the heel of your front foot, exhaling as you go..
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 2

Lunges Exercise

Exercise 3:

Dumbbell Leg Extensions

Sit in a chair and place a dumbbell between your feet. (Not sure what weight to use? Read our guide to choosing the right weight for you.) Lean back and hold the edge of the seat for support. Exhale and straighten your legs at the knees to lift the weight. Inhale as you lower your legs to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 3

Dumbbell Leg Extensions

Exercise 4:

Stability Ball Rolls

Lie on your back with your arms at your sides for stability. Place your heels on the top of the stability ball and press into the ball with your feet. Slowly pull the ball toward your buttocks, exhaling as you go. Inhale as you return to the starting position.
Repetitions Sets Rest between Sets
12 2 30 seconds

  • Exercise 4

Stability Ball Rolls

Exercise 5:

One-Legged Toe Raises

Stand with both feet together. Slowly and carefully, balance on one leg. Exhale and push down with your toes and lift your heels to flex the calf muscle; use a chair or the wall to help you balance, if necessary. Inhale as you return your feet to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 5

One-Legged Toe Raises

Exercise 6:

Seated Toe Flexes

Sit on a stability ball and extend one leg straight out in front of you. Flex your foot to pull your toes back toward your knee, exhaling as you go. Then inhale while pointing your toe back down toward the floor. Repeat movement a few times before switching to the other foot.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 6

Seated Toe Flexes

Before you start

  1. Talk with your doctor before beginning any exercise program. Do not exercise if you have physical problems that might influence your ability to become more active. Stop exercising and call your doctor if you feel dizzy, nauseated, short of breath, or if you feel pain in your chest. If you are more than 40 pounds overweight, you should not work out at a high intensity level without professional supervision. Read our comprehensive safety tip



 

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