How to Gain Muscle Tone in Legs

If your legs are flabby or lack definition, there are things you can do to start gaining muscle tone. As you begin to gain muscle in your legs, you will also begin to lose fat in your legs, because the more muscle you have equals the more fat you burn. The results won't happen overnight. However, if you are diligent and determined, the results will surely come. Getting your legs toned and in shape is all about knowing which exercises best benefit your legs, doing those exercises regularly, and maintaining a proper diet.

Instructions

• 1

  Do leg squats and leg lunges 3 days per week. Complete 3 to 5 sets of 10 repetitions each of those days.

• 2

  Take the stairs instead of the elevator. Walking up and down the stairs can do wonders for your legs, particularly your calf muscles. You can also go to a location that has a lot of steps, such as a football stadium. Run up and down the steps from top to bottom about 5 times. Do this 3 days per week. If you can't get to a set of stairs on a regular basis, consider investing in a stair climbing exercise machine.

• 3

  Do leg lifts on a leg lift machine, such as those found in local gyms. You can obtain great results by doing 5 sets of 10 repetitions 3 days per week. Instead of doing the repetitions on consecutive days, do them every other day. Note that most gyms will require that you pay a membership fee to use their equipment.

• 4

  Engage in aerobic exercises such as walking, jogging, water aerobics, swimming, and bike riding. All of these aerobic exercises have been proved to strengthen and tone your muscles. If you are a beginner, limit the aerobic activity to 15 to 30 minutes per day. These exercises are safe to do on a daily basis. As time progresses, you can increase your aerobic workout to 45 to 60 minutes daily.

• 5

  Eat a healthy, balanced diet and drink plenty of water. Incorporate protein, fruits, and vegetables in your daily diet.