Sexy, toned legs are within anyone’s reach! Many people believe the myth that lean, muscular legs are only achieved using expensive machines at the gym. There are several, very effective exercises that can be performed at home with excellent results. Strong legs help us in every area of our life. Our legs give us the means to climb stairs, lift heavy objects without hurting our back, and protect our knees from possible injury.

Leg exercises include combining movements with weights – or without weights – to create the results you desire. They can help you train your way to leaner, more toned legs or you can increase the muscle mass in your legs. Regardless of which one you’re trying to achieve, make sure you are eating clean foods to maximize your chances of success. Your caloric intake and the types of foods you eat have a huge impact on the end result. Protein, vegetables, fruits, and whole grains are key to successful toning and to muscle building.

How to get Lean Toned Legs
Along with a proper caloric intake, goal specific lean leg exercises will enable you to tone your legs (make them thinner), while still maintaining muscle definition
1) Decrease calories by 100-200 a day. This is equal to one piece of junk food.
2) Work the entire leg during the same session by moving from one exercise to the next. For example, perhaps work your quads, followed immediately by an exercise that tones your calves and then one for your hamstrings. Continuous movement burns more calories and keeps you lean.
3) Use lighter weights.
4) Perform higher repetitions, say 15-20, and do 3 to 5 sets per exercise.
5) Lean leg exercises can be performed 2 to 4 days a week in addition to your cardio workout.

How to Increase Leg Mass
Building muscle mass is a little different.
1) To build muscle, you’ll want to increase your daily calorie intake. Experiment to see if your energy levels are staying consistent. If not, add a few hundred more calories.
2) Dedicate at least 1 to 2 days to leg training each week.
3) During each exercise, the goal is to push your muscles almost to the point of failure. Rest a few days in between to allow your muscles a break and time to grow.
4) Squats, single leg squats, and lunges are all great exercises to help build muscle mass in your legs. As you become more advanced, increase the resistance by adding dumbbells, barbell, medicine ball or a weighted vest.

Women will lose the fat in the leg area last, so ladies, don’t get discouraged! Men naturally build muscle more quickly, but that doesn’t mean the proper training isn’t important. Men and women alike need to eat clean foods as often as possible and dedicate time during the week simply to work on legs.

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