Ab & Leg Tone Workout for Women

Ab & Leg Tone Workout for Women

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Strength train for toned abs and legs.

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A toned lower body and core section is possible with exercises that target the abdominals, hips, thighs and calves. These exercises produce results if performed three times per week, allowing the muscles to rest for at least 24 hours between workouts. For best results, combine these exercises with at least 150 minutes per week of moderate-intensity aerobic activity. Always consult with your doctor before starting an exercise program.

Classic Squat for Abs and Legs

Squats are one exercise that targets the abs and legs simultaneously. To start squats, stand with your feet hip-width apart and your shoulders pulled back and down. Contract your abdominal muscles to help stabilize your spine during the downward and upward portion of the squat. Shift your weight into your heels as you bend your knees and lean your torso forward at the hips without arching your back. Imagine an invisible chair behind you as you lower your buttocks toward the floor until your thighs are parallel with the floor. Hold the position for one second and then push your heels into the floor as you return to your starting position. Perform three sets of 12 repetitions.

Not the Average Lunge

Twist lunges tone the abdominals and the legs. Start by bending your elbows and holding a medicine ball or dumbbell at the center of your belly. Stand tall with your feet 2 inches apart and your shoulders pulled back and down. Start your lunge by stepping forward with your left foot so you're in a split stance. Contract your abdominal muscles as you bend your knees simultaneously to lower your body until your left thigh is parallel to the ground and your right knee is about 1 inch from the ground. Once your body is lowered, keep the medicine ball or dumbbell in front of your mid-section and close to your body as you rotate your torso to the right. Rotate back to center and push off the ground with your left foot to return to your starting position. Perform three sets of 12 reps on both sides of the body.

Tone with Leg Raises

Weighted leg raises are great for your hip flexors, but this exercise also targets your abdominals and the quadriceps of your front thigh. Start by lying on a flat weight bench with the top of your head even with the top end of the bench and a dumbbell placed firmly between your feet. Bend your elbows and grasp the sides of the bench behind your head. With the weight between your feet, slowly extend your legs off the weight bench, so only your head, shoulders, back and buttocks are touching the weight bench. Imagine a straight line from the top of your head to the bottom of your feet and hold this position as your starting position. Using slow and controlled motion, simultaneously flex your knees and hips as you bring your knees toward your chest. Slowly return your legs and buttocks to their starting position and perform three sets of 12 reps.

Answer for Sexy Calves

Calf raises tone the muscles of the back and sides of your lower legs and can be done at home using a bottom stair or a sturdy elevated platform. Start by standing with the ball of your foot firmly placed on the stair, allowing your arch and heel to hang off the stair. Use a wall or something sturdy for balance as you bend your left knee and raise your left foot off the stair, so you're only working on one leg at a time. Lower your heel until you feel a gentle stretch in the back of your leg and then slowly raise your heel as far up as you can go so you're standing on your toes. Hold the position for two seconds and then slowly lower your heel. Repeat for three sets of 12 repetitions. To increase the intensity of this exercise, hold a dumbbell in one hand.