Long, lean legs are desired by many, yet can be difficult to obtain if a person is not genetically predisposed to possess them. The thigh muscles are made up of a number of muscles that rest around many areas of the leg, meaning to target this trouble zone, you must use a variety of approaches. Combining cardiovascular exercise that utilizes the legs with resistance training to build lean muscles.
Distance Running
According to Columbia Health Services, distance running helps to tone the legs by creating leaner, more muscular legs. However, running is a high-impact exercise that can place stress on the joints–only undertake this exercise if your joints and back are in good condition. If you have not run previously, begin by training in interval sessions, such as walking for two minutes, then running for one minute for 30 minutes. Next, run for one mile at a time, then start to add more distance to your running routine. Columbia Health Services recommends running five to 10 miles each time you exercise.
Plies
A plie is a ballet movement that means “to bend” in French. Just as dancers have long, lean muscles, this exercise can help to make the thighs more lean in appearance. Begin with your feet connected at the ankles, then edge your toes outward, until your feet make a “V.” Place your hands either on your hips or place a hand on a chair for support. Then, bend your legs, bringing your body toward the ground–perform this exercise very slowly to feel the inner and outer thigh muscles working. Your ankles will naturally rise as a result of this action. Stop after you have lowered the body at least 6 inches toward the floor. Return to your starting position and repeat 30 times and complete three sets total.
Side Lunge
This variation on the standard lunge helps to tighten and tone the legs. Stand with your feet shoulder width apart, then step one foot our about 2 feet wide with your toes pointing away from your opposite foot. Continue the motion by lunging to the side where you stepped out, stopping when your knee aligns over your ankle. Straighten the leg to return to a more upright position, then repeat the lunge up to 12 times on this side. Then, return the foot to your starting position and repeat on the other leg. Perform three sets on each leg total.
About this Author
Rachel Nelson is currently a managing editor for custom health publications, including physician journals. A writer for more than 6 years, she has written for the Associated Press and “Charleston,” “Chatter” and “Reach” magazines. She is currently pursuing a Master of Arts in Public Administration from the University of Tennessee.
