by Gemma Delaney

In a time where we crave comfort zones yet, we also desire stronger and more toned bodies, an at-home workout routine just may be your perfect solution. Especially, if you want to sculpt your legs without intimidating gym machines, I present to you a selection of leg-toning exercises, suited for beginners to experts.

Establishing Levels: Beginner, Intermediate, or Advanced?

Each of these leg exercises accommodates varying skill levels, based on the quantity of sets. A beginner typically has two months or less of experience with leg strengthening exercises, whereas intermediates fall between the 2-6 months range, and exercise veterans have been training for over six months. The power is in your hands to adjust these exercises to your level of comfort and experience.

The Ideal Frequency for Your Workout

To optimize your leg toning, perform these exercises two to three times weekly, leaving at least two days in between each session to allow rest and muscle recovery. Remember to take 30-45 seconds of rest between each set.

Leg-Strengthening Exercises to Tone and Sculpt

Wall Sits with Pulses

This exercise primarily targets your front thighs. You will need a Stability Ball placed against a wall on which you rest, bending your hips and knees at 90 degrees. The key is in the pulses, where you move up and down about two inches, 10 times, followed by holding the position.

Stability Ball Leg Curls

Focused on your rear thighs, butt, and lower back, this exercise requires you to lie on your back, footing rested on a Stability Ball. Keep a straight line from knees to shoulders as you bend your knees to roll the ball towards you, then revert to starting position.

Forward Bends with Lunges

For this exercise, stand with your feet shoulder-width apart. Lift your left leg off the floor, then hinge forward from the hips as your arms extend while keeping your back steady. Return to standing, taking a step forward with your left leg into a lunge, then push through your left foot back into standing, and repeat.

Squat Thrusts

Time to target your inner, outer and front thighs, bottom, shoulders and core. Commence in a plank position, then jump your feet forwards towards your hands, bending your knees and return back to plank position to complete a rep.

Single-leg Deadlift

Stand upright with feet hip-width apart, holding a dumbbell in each hand close to your thighs. Bend forwards, taking your left leg straight behind you while lowering the dumbbells. Return to standing and repeat for one set on each leg.

Jump Squats

Finally, an intensive move that targets your front thighs and bottom begins with you standing with feet shoulder width apart with hands on your hips and descending into a squat. Followed by a high jump, then returning carefully to the ground and repeating the sequence.

Remember ladies, as long as you stay committed and consistent, you are on your way to achieving those toned legs and a lifted butt in no time.

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