Tag Archives: strong legs

6 Ways to Tone Your Legs

26 Jul

Lots of our female clients are looking for help to firm and tone their legs… fast.  That requires some effort, but you can shape your lower body with a combination of strength training and cardio.  You won’t necessarily need a gym, as most of the exercises we will share can be done with your own body weight.  Aim for 2-3 days per week, for both strength training and cardio (we like alternating days between the two types of training, in order to leave a day of rest between strength training days).

Here are 6 ways to firm and tone your legs:

  1. Do squats (or some variation).  Squats – traditional or single-leg – are among the most effective exercises for strengthening and toning your lower-body.  Before attempting the barbell back squat, begin with body-weight squats and progress to the dumbbell goblet squat.  Maintain proper technique and challenge yourself by increasing intensity (weight, repetitions) as you progress.  Lunges are another option, and can be performed in combination with, or as an alternative to, squats
  2. Work your posterior chain.  Don’t ignore the muscles behind your legs, your hamstrings and calves.  Exercises like the glute-ham raise, Romanian deadlift, and Swiss ball hamstring curl are great choices for working your hamstrings.  Calf raises can help strengthen and tone the muscles of your lower leg.
  3. Run (or walk) uphill.  Instead of running or walking on flat terrain, take a trip to your local stadium and add stadium stairs to your workout.  If that’s not an option, find an area with a hill or incline.  You’ll be surprised by how much even a small incline can increase the intensity – and the benefit – of your workout.
  4. Add intervals.  If you want to get lean, you need to burn fat.  High-Intensity Interval Training (HIIT) is one of the best ways to burn fat.  HIIT involves alternating intervals of high- and low-intensity activity.  HIIT works equally well, whether the type of exercise is resistance/strength training or cardio.  The key is to go hard during the high-intensity portion of the interval, and keep moving, even during the low-intensity portion of the interval.
  5. Get up off your feet.  Jumping exercises are a great addition to any workout.  Squat jumps and split-squat (alternating lunge) jumps require no equipment and can be done anywhere.  Plyometric exercises — such as box jumps, hurdle hops, and depth jumps — require greater expenditure of energy and burn more calories.  Add these exercises immediately after your squats or lunges.
  6. Eat smart.  If you really want to get lean, your nutrition plan must complement your fitness regimen.  Avoid (or, at least minimize) foods like white grains, pasta, fruit juices, and other processed, high-sugar foods. Ultimately, excess blood sugar gets stored as fat.  Make sure your carbs are whole grain and high-fiber.  Increase your protein consumption by eating more lean meats (chicken, turkey, fish), eggs, and dairy (milk, Greek yogurt), and add a daily protein shake to your diet.

Get STRONGER, Get FASTER!

Your thoughts?

Every Day is Leg Day

3 Nov

Prowler[1]Leg strength and power are important components of athletic performance for virtually every sport.

And, while strong, powerful legs can help any athlete to be faster and more explosive, you don’t have to be an athlete to benefit from incorporating leg exercises into your training regimen.

Performing leg exercises like squats and lunges, and building stronger legs, can help you reduce your risk of injury; burn more calories and increase your metabolism; improve balance and stability; improve muscular endurance; relieve lower back pain; and improve your mobility. (please see 9 Reasons Not to Skip Leg Day)

Leg exercises that focus on hip/quad and posterior chain (glute/ham) should be a part of every training day.

And, forget about body-part training.  Even if you workout for aesthetic reasons, each and every workout should be a total-body workout.  It’s more functional and better reflects the demands and movement patterns of sports and everyday tasks — Train Like You Live, Work, Play.

Get STRONGER, Get FASTER!

Your thoughts?

6 Ways to Tone Your Legs

12 Mar

Exercises+for+Firmer+Butt+and+Toned+Legs[1]With summer just around the corner, lots of our female clients are looking for help to firm and tone their legs… fast.  That requires some effort, but you can shape your lower body with a combination of strength training and cardio.  You won’t necessarily need a gym, as most of the exercises we will share can be done with your own body weight.  Aim for 2-3 days per week, for both strength training and cardio (we like alternating days between the two types of training, in order to leave a day of rest between strength training days).

Here are 6 ways to firm and tone your legs:

  1. Do squats (or some variation).  Squats – traditional or single-leg – are among the most effective exercises for strengthening and toning your lower-body.  Before attempting the barbell back squat, begin with body-weight squats and progress to the dumbbell goblet squat.  Maintain proper technique and challenge yourself by increasing intensity (weight, repetitions) as you progress.  Lunges are another option, and can be performed in combination with, or as an alternative to, squats
  2. Work your posterior chain.  Don’t ignore the muscles behind your legs, your hamstrings and calves.  Exercises like the glute-ham raise, Romanian deadlift, and Swiss ball hamstring curl are great choices for working your hamstrings.  Calf raises can help strengthen and tone the muscles of your lower leg.
  3. Run (or walk) uphill.  Instead of running or walking on flat terrain, take a trip to your local stadium and add stadium stairs to your workout.  If that’s not an option, find an area with a hill or incline.  You’ll be surprised by how much even a small incline can increase the intensity – and the benefit – of your workout.
  4. Add intervals.  If you want to get lean, you need to burn fat.  High-Intensity Interval Training (HIIT) is one of the best ways to burn fat.  HIIT involves alternating intervals of high- and low-intensity activity.  HIIT works equally well, whether the type of exercise is resistance/strength training or cardio.  The key is to go hard during the high-intensity portion of the interval, and keep moving, even during the low-intensity portion of the interval.
  5. Get up off your feet.  Jumping exercises are a great addition to any workout.  Squat jumps and split-squat (alternating lunge) jumps require no equipment and can be done anywhere.  Plyometric exercises — such as box jumps, hurdle hops, and depth jumps — require greater expenditure of energy and burn more calories.  Add these exercises immediately after your squats or lunges.
  6. Eat smart.  If you really want to get lean, your nutrition plan must complement your fitness regimen.  Avoid (or, at least minimize) foods like white grains, pasta, fruit juices, and other processed, high-sugar foods. Ultimately, excess blood sugar gets stored as fat.  Make sure your carbs are whole grain and high-fiber.  Increase your protein consumption by eating more lean meats (chicken, turkey, fish), eggs, and dairy (milk, Greek yogurt), and add a daily protein shake to your diet.

Get STRONGER, Get FASTER!

Your thoughts?

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