Leg Workout

Do you ever wish your legs could look so toned and perfect, no cellulite just beach babe perfect toned legs or do you ever get comments on how skinny your legs are? Well here is a work out I’ve been doing for a few months now that would definitely give you the legs you want. You’ll have the perfect bum, legs and thighs in no time, but remember if you want to see a difference in your body you will need to stick to a routine and challenge yourself each day as you work out, you will not see results overnight as it takes time for muscle growth.
When you do a workout you want to know before what part of your body you want to work on, as today I’m talking about ‘legs’ what part or muscle group of your legs do you ant to work on. For example the front of your thighs (quadriceps), your bum (glutes), the back of your thighs (hamstrings) etc. Down below is a diagram showing you the different muscle groups in your leg so you can pick out the muscle group you want to work on and do some research online to see what work outs work on that specific muscle and then start doing work outs for that.
Before doing any work out with weights especially, it is really good to do some cardio not only is it a good warm up its also really good for you legs as it gets them up and running for a good session with weights. A lot of people say if you are too skinny then you should stay away from cardio and stick to weights however cardio is a more physical way to get fit, it’s really good for the heart and overall for your body, even if it is 10-15 minutes of cardio, go ahead and do it.
The most popular work out to do is squats, this workout is a good all-rounder exercise even though it mainly works on your bum and your thighs, helps on your upper body around your waist and you can gain a lot of balance with this exercise if done properly. It is essential for everyone to do squats, if you are one of many that don’t do them then go ahead and give it a try. It will make your bum more perkier and round and keep your thighs looking very toned. To make sure you are doing this work out properly you need to the feel the burn around the side of your thighs and your knees as you continuously go up and down. So to do this work out you need to stand with your legs a bit more than shoulder width apart, then as you are lowering yourself you want your back straight the whole way through and making sure your knees are getting pushed out as much as possible. Also a lot of people end up finding themselves tiptoeing, make sure your feet are firmly on the ground. To see fast results, using weights are really good this makes you see and feel more of a difference.
The next work out is lunges this is also an all-rounder good work out to do as it not only works on the lower parts of your body it works on the upper part also helping you with keeping balanced and keeping your back and stomach maintained. This helps with keeping your bum more firm and gives it that overall round shape, also this work out keeps your thighs and calves toned. A really good way to do lunges without losing balance and falling over is to really go for it and lunge forward instead of taking a step forward, also once you’ve lunged forward and you are about to go down make sure your back is straight at all times and your legs are at a right-angle this way you’ll see results and this is the proper way to do lunges. Adding weights would speed up the process and give you more toned legs, you can add weights by holding dumbbells in each hand or even carrying a weight bag on your back.
Other works outs that hold a lot of balancing are really good for the legs such as leg raises or kick-backs, because when you are holding an awkward or hard position  my muscles in your body start to tighten up, so holding a position is really good for your muscles and this is good to do for a quick warm up.
 – With leg raises you want to go on your hands and knees and gradually lift one leg up and hold that position and repeat this with the other leg. 3 sets with 8 raises for each leg and then as you start to do this more often increase the number of raises you do.
 – With kickbacks you want to stay standing and then raise one leg up back the way, lift it as high as you can and hold that position repeat this for the other leg and do this for 3 sets of 8 just like the leg raises and the more you do this gradually increase the amount you do it.
If you go to the gym it’s good to try out the weight machines, the squat machine, leg press and leg extension works on the front part of your thighs (quadriceps) and the leg curl machine works on the back of your thighs (hamstrings).
Here’s a 30 day challenge I’m going to give you to try out and you will definitely see a difference on the last day, to ensure you do the challenge write it on your mirror or set an alarm everyday, it will only take around 15 minutes.
Day 1
  •  2 sets of 30 squats (30+30=60 squats) 1 minute break between sets
  •  2 sets of 12 lunges for each leg (12+12=24 lunges 1 leg) 1 minute break between sets
  •  3 sets of 8 leg raises for each leg (8+8+8=24 1 leg) 1 minute break between sets
  •  3 sets of 8 kickbacks for each leg (8+8+8=24 1 leg) 1 minute break between sets
Day 2
  •  2 sets of 35 squats
  •  2 sets of 15 lunges
  •  3 sets of 10 leg raises
  •  3 sets of 10 kick backs
Day 3
  •  2 sets of 35 squats
  •  2 sets of 15 lunges
  •  3 sets of 10 leg raises
  •  3 sets of 10 kickbacks
Day 4 REST DAY
Day 5
  •  2 sets of 38 squats
  •  2 sets of 18 lunges
  •  3 sets of 12 leg raises
  •  3 sets of 12 kickbacks
Day 6
  •  2 sets of 40 squats
  •  2 sets of 20 lunges
  •  3 sets of 15 leg raises
  •  3 sets of 15 kickbacks
Day 7
  •  2 sets of 42 squats
  •  2 sets of 24 lunges
  •  3 sets of 18 leg raises
  •  3 sets of 18 kickbacks
Day 8 REST DAY
Day 9
  •  2 sets of 45 squats
  •  2 sets of 25 lunges
  •  3 sets of 20 leg raises
  •  3 sets of 20 kickbacks
Day 10
  •  2 sets of 45 squats
  •  2 sets of 25 lunges
  •  3 sets of 20 leg raises
  •  3 sets of 20 kickbacks
Day 11
  •  2 sets of 48 squats
  •  2 sets of 28 lunges
  •  3 sets of 23 leg raises
  •  3 sets of 23 kickbacks
Day 12 REST DAY
Day 13
  •  2 sets of 50 squats
  •  2 sets of 30 lunges
  •  3 sets of 25 leg raises
  •  3 sets of 25 kickbacks
Day 14
  •  2 sets of 55 squats
  •  2 sets of 35 lunges
  •  3 sets of 27 leg raises
  •  3 sets of 27 kickbacks
Day 15
  •  2 sets of 57 squats
  •  2 sets of 37 lunges
  •  3 sets of 30 leg raises
  •  3 sets of 30 kickbacks
Day 16 REST DAY
Day 17
  •  2 sets of 60 squats
  •  2 sets of 40 lunges
  •  3 sets of 35 leg raises
  •  3 sets of 35 kickbacks
Day 18
  •  2 sets of 65 squats
  •  2 sets of 45 lunges
  •  3 sets of 40 leg raises
  •  3 sets of 40 kickbacks
Day 19
  •  2 sets of 70 squats
  •  2 sets of 50 lunges
  •  3 sets of 45 leg raises
  •  3 sets of 45 kickbacks
Day 20 REST DAY
Day 21
  •  2 sets of 80 squats
  •  2 sets of 80 lunges
  •  3 sets of 50 leg raises
  •  3 sets of 50 kickbacks
Day 22
  •  2 sets of 85 squats
  •  2 sets of 85 lunges
  •  3 sets of 50 leg raises
  •  3 sets of 50 kickbacks
Day 23
  •  2 sets of 85 squats
  •  2 sets of 85 lunges
  •  3 sets of 55 leg raises
  •  3 sets of 55 kickbacks
Day 24 REST DAY
Day 25
  •  2 sets of 90 squats
  •  2 sets of 90 lunges
  •  3 sets of 60 leg raises
  •  3 sets of 60 kickbacks
Day 26
  •  2 sets of 95 squats
  •  2 sets of 95 lunges
  •  3 sets of 65 leg raises
  •  3 sets of 65 kickbacks
Day 27
  •  2 sets of 100 squats
  •  2 sets of 100 lunges
  •  3 sets of 65 leg raises
  •  3 sets of 65 kickbacks
Day 28 REST DAY
Day 29
  •  2 sets of 110 squats
  •  2 sets of 110 lunges
  •  3 sets of 70 leg raises
  •  3 sets of 70 kickbacks
Day 30
  •  2 sets of 120 squats
  •  2 sets of 120 lunges
  •  3 sets of 80 leg raises
  •  3 sets of 80 kickbacks
I hope this post was helpful in ways for anyone who wants toned legs or feel as though there legs aren’t even filling in there skinny jeans, this will definitely give you more of a curvier bum and toned legs.
sophie x