I want toned legs!

Prima online 25.07.2008

Attack this problem area with exercises from an expert

woman exercising legs

Whatever your current level of fitness, you should be able to do this trio of leg exercises, as recommended by sports therapist Mike Irvine of www.personal-trainer.co.uk.

Seated leg lift (works the front thigh)
Sit on a sturdy dining chair (ie not a foldable one or one that will move easily) with your feet on the floor. Hold on to the sides of the chair and sit up straight, then extend your left leg until it is completely straight. Hold for a count of two, then slowly lower. Repeat 15-20 times on each leg.

All-four kicks (works the buttocks and back thighs)
Kneel on all fours, with your body square and your back straight. Bring one knee to the chest, then arch it backwards with your foot pointing to the ceiling. Hold for a count of three. Repeat 15-20 times on each leg.

Squats (works the whole leg)
Sit on a low chair or bench, feet and knees shoulder-width apart, and toes below your knees. Hold dumbbells or small water bottles weighing 1-2lb in each hand and curl these to your shoulders as you slowly stand up straight. Now do the reverse at half the speed, tightening your knees and thighs to slowly squat back down until you’re sitting. Breathe out with each movement. Repeat 15-20 times.

- Mike says: ‘These leg exercises work best when done together in this sequence. If it feels too easy, repeat the sequence without a break.’

Exercises for other areas

Click on the area you want to work, for more expert exercise advice

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Any questions on toned legs?

What else should I be doing?
Personal trainer Laura Williams says: ‘Walking will create great definition without the risk of bulking up your calves – but stretch before and after a long walk. An easy stretch for the upper leg is to pull your heel in to your bottom. For the lower leg, step one leg forward and flex your foot against a wall.’

Toning up is not enough –I want to lose the fat on my legs. How can I do that?
By taking more brisk exercise. A fast half-hour walk five days a week will help you lose weight (as long as you’re not eating more). But if you can’t fit that in, three fast ten-minute walks will achieve the same thing.

Will I get bulky calf muscles if I take up running to lose weight?
‘It’s unlikely – you’d have to run a huge distance each week for this to happen,’ says Laura. ‘And if you already have big calves, they’re unlikely to get bigger. You’d need to do a specific weight-training exercise designed to bulk them up.’

Is there an instant remedy?
‘Simply putting your feet up at the end of the day is great for reducing puffiness and fluid retention,’ says Laura. If you suffer from bad water retention, especially when pre-menstrual, try Aqualette supplements by Medic Herb, which contain the herbal diuretics horsetail and dandelion. Priced £5.99 for 80 tablets, from Boots.