Having leaner legs might be depend on your genetics, some of us are just born with more fat cells and fewer muscle cells. To get amazing legs you need to target all four areas of your thighs with exercise, as well as increase the shapeliness of your calves. Including cardiovascular exercise – such as rowing, running, cycling and swimming – in your regimen will also burn excess fat.
7 Ways To Get Leaner & Strong Legs
Dance
Dance is fantastic for toning and it burns a lot of calories. The plus side is that if you find a way to do it that you find enjoyable, you wont feel as though you are working out at all, which makes it easier to do for extended periods of time and easier to stick to a regular schedule of doing it.
Increase your water intake
Make sure that you take at least 8-10 glasses of water daily. Water will ensure that all toxins are flushed out of your body and keep your skin smooth, moisturized and radiant throughout the summer.
Standing calf stretch
Stand facing a wall, about 60cm away. Place your hands against the wall in an upright press-up position, keeping your back straight. Step back with one leg and press heel into floor. Perform 3 sets of 25 to 30 reps. Repeat with other legy.
Running
This is a high-repetition exercise that works calf muscles without breaking them down. A mid-foot strike (where your foot lands just under the ball and rolls through it) will help build strength. If you run with a heel strike, don’t switch your foot position in one go, as your legs may be sore the next day. Instead, land a few strides on the ball of your foot every few minutes. Do two 30-minute runs a week.
Massage
Regular massage with a massage roller or masseuse will stimulate circulation and help remove fluid build-up in the area to reveal sculpted legs. It also reduces muscle and tendon tightness, promotes healing and reduces recovery time so you can get back to training faster.
Calf raises
Stand in front of the bottom step of your staircase. Step up to place the balls of your feet on the edge of the step and slowly drop your heels down as far as they’ll go. Then rise onto tiptoes. This stretches the gastrocnemius and soleus muscles, and will help keep your calves slender. Perform 3 sets of 25 to 30 reps.
Reverse lunge
Stand with legs hip-width apart. Step your left leg behind you and bend both legs, lowering yourself down. Your front leg forms a right angle to the floor, while your back shin is parallel to it. This tones without building mass. Do 3 sets of 25 to 30 reps.
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