Have you been browsing through fitness magazines or Instagram pictures and wondered how those models have got such perfectly toned legs? Or maybe your hours in the gym haven’t been giving you the results that you crave for? Fret not, for these five training tips will set you on the right path to achieving those elusive legs for days that many people can only dream of.
Run Long Distance
If you have time to spare and would like to build up your endurance levels, then distance running may be the solution you need. There’s a reason why most competitive distance runners have extremely toned legs and it has to do with the time spent running in one session. For one, when running long distances, muscles don’t react the same way as they do during short, intense resistance training. In fact, sarcoplasmic hypertrophy isn’t as prevalent as myofibrillar hypertrophy during the run, meaning that your muscle mitochondria and fibers are being strengthened instead of gaining mass. This is especially helpful in people who already have a bulkier lower body and wish to burn calories without gaining that extra muscle mass.
Losing Body Fat
Getting toned legs means having to lose all that excess fat you’re holding on to in your body. The only way to do that is by putting your body into a caloric deficit either by dieting or exercising more. Unfortunately, there isn’t such a thing as fat loss for a specific body part so squatting 7 times a week wouldn’t be as effective as say a caloric deficit of 300 calories per day. Plan your diet carefully and keep your exercise moderately intense and you’ll be on your way to getting toner legs.
Perform High-Intensity Interval Training with Body Weight
HIIT or high-intensity interval training can be great for helping with getting you a toned lower body and losing those extra pounds. Simply perform a circuit training that involves body weight exercises to get your heart rate pumping while training your legs at the same time. The exercises can range from burpees to sprints and jumping jacks and can be performed almost everywhere, making it an extremely convenient and effective technique. To make things better, HIIT leaves your body with an after-burn effect (Excess Post-Exercise Oxygen Consumption), meaning your metabolism would spike during the next 12 hours, helping burn calories in your body far more efficiently.
If you have been skipping your squats, then it’s about time you start this exercise in your next session. Squats are the number one compound movement for your entire body, especially the gluteal, quadriceps and hamstrings. Not only does this movement require the activation of your entire core, but it will give your lower body a good beating every session. If you’re looking to put on some muscles onto your skinny frame, this has got to be the number one exercise to perform on your list.
Abductors and Adductors Training
It’s extremely important to hit your abductors and adductors in your body because they are your stabilizer muscles for your lower body. If you intend to do a whole bunch of lower body exercises, the very last thing you want is an injury setting you back in your progress. Abductors and adductors muscles are found within your inner thigh and by the side of your hips and are the finishing touches to having a toned leg.