Leg Toning Exercises to Get You Those Seriously Sexy Legs!

Swiss Ball Thigh Dips

This exercise uses milk dumbottles. You can learn how to make these here

This exercise is seriously good for toning up! If you think you're not strong enough yet, you can do these without the milk dumbottles.

1. Use a wall to lean the swiss ball against.
2. Hold a dumbottle in each of your hands (Optional).
3. Sandwich a swiss ball between you and the wall.
4. Put your feet about an arms length in front of your body.
5. Bend your knees to 90 degrees and roll the ball down the wall.
6. Raise back up to starting position.
7. Repeat

Medicine Ball Squat Jumps

This exercise is pretty tough. Please excuse Shaye's expression. Hopefully you won't look as scary as her when you do these! If you look scary.. don't worry... just think of all the good toning you're doing to your muscles!

This exercise uses a Medicine ball. They are very useful pieces of equipment for doing your home fitness training. You don't need to use one but your legs will tone up even faster if you do. :)

1. Get into the squat position.
2. Hold a medicine ball out in front of you. (Optional)
3. Spring yourself as high as you can into the air.
4. Land back in the squat position.. deepening the squat as you land.
5. Repeat.

Swiss Ball Butt and Hamstring Toners

This is one of the most fantastic leg toning exercises! It looks pretty easy, but you know what they say.. dynamite comes in small packages! These not only give toned hamstrings, but a perky butt too!

1. Lie on the ground with your feet up on a swiss ball.
2. Raise your hips so that you have a straight or slightly arched back.
3. This is the start position.
4. Bend your knees to 90 degrees.
5. The ball will roll with your feet.
6. Make sure that you do not bend at the hips.
7. Hold for about a second.
8. Roll back to the start position.
9. Really feel the hamstring muscles working.
10. Repeat.

Lying Side Kicks

A great exercise for toning the legs and glutes.... It's especially good for women trying to target those 'problem' areas.

1. Get into the position shown.
2. Push your leg out straight.
3. Keep it parallel with your other leg.
4. Pull your leg back to your body again.
5. Repeat.

Hammie Curls

This exercises uses a resistance band. (For more resistance band exercises, click here) Resistance bands are great for toning and developing long and lean muscles.

You can alter the resistance by standing on a different part of the resistance band.

1. Get into the position shown.
2. Keep your knee right next to your other knee.
3. Bend at the knee and lift your foot up.
4. Lower the leg back down.
5. Repeat.

Good Mornings

This is an awesome exercise for toning the hamstrings! However, you must make sure you do these exercises with the correct technique... Make sure you keep your back straight. Don't over do the weight. Start off lightly and work your way up.

1. Hold a weight with both hands.
2. Stand up straight with you butt squeezed.
3. Bend at the hips
4. In a controlled movement lower the weight to the floor.
5. Make sure that you keep your back straight.
6. Lift to the start position in a controlled movement.
7. Repeat.

Invisible Chair Thigh Toner

You can use milk dumbottles for this exercise. Learn how to make these here

This is one of those thigh toning exercises which is great for using up spare minutes here and there. Its very easy to do and works really well.

1. Find a wall to press against.
2. Hold a milk dumbottle in each hand.
3. Bend your legs to 90 degrees.
4. Imagine you're sitting on a chair.
5. Hold until you can't hold it anymore.

Straight Leg Squeezes

This is a fantastic exercise for toning the inner thighs. If you don't have a swiss ball, a similar effect can be created using a few big puffy pillows stacked between your feet.

1. Get yourself a mat or a double towel to lie on.
2. Lie on your mat as shown in the picture below.
3. Place your swiss ball or pillows in between your feet.
4. Squeeze your feet together as hard as you can and hold for 2 seconds.
5. Release slowly.
6. Do as many of these as you require for your workout.
7. Remember to really focus on tensing and isolating the inner thighs and to keep your hips, body and legs in alignment.
8. Repeat 20-30 times.

Lying Leg Lifts for Toning

These outer leg toning exercises may look easy - but they're not. After a few sets of these you will really feel it. Try to do about 20-30 in a set depending on where you're at with your fitness.

1. Get yourself a mat or a double towel to lie on.
2. Lie on your mat as shown in the picture below.
3. Face your body towards one side and lift your leg about 30cm (1 foot) off the ground.
4. Bend the other leg comfortably behind.
5. Raise your leg by about 45 degrees.
6. Lower you leg back down to about 30cm (1 foot) above the ground.
7. Keep the movements reasonably slow and controlled.
8. Never let your foot touch the ground.
9. Remember to keep your hips, body and raised leg in alignment.
10. Repeat 20-30 times.
11. Change sides.

Deep Toning Squats

For this exercise you will need a swiss ball and some sort of weight. We have used milk dumbottles in this example. This exercise is great for toning your outer thighs, inner thighs and buttocks.

This is one of the leg toning exercises which you definitely shouldn't leave out!

1. Get your swiss ball and place it against the wall.
2. Lean against it placing it in the center to upper area of you back.
3. Hold some weights (depending on your level of fitness).
4. Face your feet away from your body.
5. Lower yourself slowly while using the swiss ball for balance.
6. Dip as deep as you can before slowly raising to the start position.
7. Repeat as many times as required. Generally between 10-25.
8. Change sides.

Swiss Ball Toning Squeezes

This is a leg toning exercise for really targeting the inner thighs. Although this exercise might look easy, it really is very effective. If you don't have a swiss ball yet, another method is to use a really puffy pillow.

1. Find yourself a mat or something soft to lie on.
2. Lie on your mat as shown in the picture below.
3. Put your swiss ball or pillow between your knees.
4. Squeeze your knees together as hard as you can and hold for 2 seconds.
5. Release slowly.
6. Do as many of these as you require for your workout.
7. Remember to really focus on tensing and isolating the inner thighs.

Keep us up to date with how you're going! If you want personal advice on leg toning exercises, just drop us a question.