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Strengthening and toning: tone your legs

by Malia Frame

Five easy steps to tone your hips, thighs and bum in as little as 10 days

At one time or another, we’ve all winged about our below-the-waist physique. Why isn’t it smaller? More muscular? Or just plain skinny? The truth is that for most of us genetics are to blame – women tend to store excess fat on their hips and thighs, whereas men store it around their abdomen. So how would we ideally transform our lower bodies? ‘Most women who come to me for help with their lower body want to slim their thighs, but more importantly, they want firmer, shapelier legs,’ explains Josh Salzmann, iVillage’s fitness expert.

madonna The key to nice legs is minimising fat and increasing muscle definition so you don’t get wiggles and jiggles when you walk, he says. Although rest, proper nutrition and regular exercise are crucial to losing fat all over the body, the best way to whip your legs into shape is through resistance training, cross-training, or combining various workouts. ‘One reason Madonna is so toned is because she’s done a combination of running, ashtanga yoga, Pilates and weight training over the years,’ says Salzmann. ‘This means she’s in tune with her body, knows how to isolate specific muscle groups and works them effectively during each of her different workouts.’

By combining yoga and Pilates with three days of conventional weight training a week, your legs will become more toned and slim. You can also substitute cardiovascular exercise for weight training, but the former will have a more profound effect on sculpting your legs. As with all forms of exercise, consult your GP if you haven’t done these workouts before.

Yoga and Pilates are offered in classes, and cardiovascular activities like walking, running or cycling are self-explanatory. But, in order to tone your legs, you’ll need a specific weight training programme.

When you do the following workout, focus on each specific muscle group you want to work, and perform each move (or lift each weight) in a slow and controlled manner. At the most strenuous part of each move (where your muscles are contracted), hold the position for a couple of seconds, then gently release back to starting position. As your routine gets tougher, go slower to intensify your workout. Finally, keep your abdominal muscles engaged at all times (pull your tummy button into your spine) to get more power out of your legs and reduce pressure on the lower back. Remember that sometimes less is more – doing fewer repetitions in a controlled manner at a high intensity will help you get as much, if not more, out of a workout.