It’s that time of year again. The cool air of fall starts to set in and it’s time to pull out the skinny jeans. After a summer full of vacations, bbq’s and summer treats, are you ready to fit back into your jeans? Try these leg moves to tighten and tone your legs and feel great about putting your best foot forward.

Why Work Your Legs?

This may seem like a silly question, but many people get stuck in a rut when it comes to working out. Women especially feel that if they do anything other than cardio, like running or using an elliptical, for their legs, they will develop bulky muscles. However, this couldn’t be farther from the truth. The more you strengthen and tone your legs, the smaller and tighter they can get. A lot of it has to do with your diet as well, but the first step is getting over this mindset and realizing that you have to work the muscles in the body parts you want to shrink.

How Do You Work Those Muscles?

I really love leg exercises because they can usually be done anywhere with just using your bodyweight as resistance. They are also great for your entire musculoskeletal system because most leg exercises require you to be weight-baring which can help prevent osteoporosis and other issues later on in life.

Try these exercises today and feel the burn tomorrow. The key with these is consistency. Do these moves at least 1-2 times a week and see great results in no time.

Squats

Squats are great for toning your legs because you can modify them to whatever your current fitness level is and there are so many varieties of squats that you never get bored. Try some of these variations:

• Regular Squats – Tried and true, regular, shoulder-width squats are a staple of many different exercise routines. Your focus here should be on form. Keep your feet hip to shoulder width apart, pointed forward, and your knees in line with your feet. Make sure you sit back in your heels and don’t allow your knees to come over your toes. That just adds extra strain to your knees and lower back.
• Ball Wall Squats – These are basically the same as regular squats, but you use an exercise ball between your back and a wall and lean into it to squat. I really like these because you can get a much greater range of motion while maintaining proper form because you can use the exercise ball to help you.
• Narrow Squats – These are performed basically the same as regular squats, but you have your feet together instead of hip or shoulder-width apart. You won’t be able to squat as deep with these, but they are very effective at working your inner and outer thighs. Really focus on sitting back in your heels to maintain proper form.
• Wide Squats – These are another favorite of mine because they are so effective at working your inner thighs, hips, and buns. Just place your feet at a 45 degree angle wider than your shoulders apart and squat down, making sure your knees track over your feet.
• Split Squats – These are great for your quads and hamstrings. You start with staggered feet, one in front of the other and lower yourself bending both knees to 90 degrees. Then just straighten your legs and return to start.
• Speed Squats – I definitely have a love-hate relationship with these. You can use any of the squat variations that I’ve already mentioned, only you do them as quickly as you can. Try not to compromise your form just to do the squats faster. Time yourself and see how many squats you can complete in a minute.
• Pulsing Squats – This is another variation you can try with any of these squats. Just start by doing the squat like normal, but don’t stand all the way back up. Instead, lower and lift yourself a small amount, pulsing in the squat instead of completing the full range of motion of the move. They’ll really make you feel the burn!

Lunges

Lunges are another great workout for your legs and they are basically the same as split squats, but there are few variations for these as well.

• Forward Lunges – Start with your feet together and step forward with either foot into a staggered stance. Bend your knees and lower your body until your legs are as close as you can get them to a 90 degree bend. Straighten your legs and step your feet back together.
• Side Lunges – Start with your feet together and step one foot out to the side as if you’re doing a wide squat. Bend just the knee of the foot you stepped out with and bring yourself back up to the starting position.
• Back Lunges – Start with your feet together and step one foot back behind you. This time, bend the opposite leg that you did not step back with. Push off with the foot you stepped back with, straighten your other leg and return to start.
• Walking Lunges – These are set up the same as forward lunges, but instead of stepping backward to return to the start, you step your back leg up to meet your other leg and then step forward with the opposite leg as if you’re walking across the floor.

Calves

• Heel Raises – These are great for toning your calf muscles. Start with your feet hip-width apart and feet facing forward. raise your body up to your toes, lifting your heels off the ground. Hold for a second and return to the ground.
• Heel Raises (toes turned in) – These are the same, just turn your toes in toward each other. You may want to have a chair or something nearby to help you keep your balance.
• Heel Raises (toes turned out) – These are the same as the other two variations, except that your toes are turned out away from each other and your heels are together. Try these varieties with different speeds as well for an extra challenge.

Butt

Many exercises that work your legs work your butt as well and vice versa. Try these specific butt exercises to strengthen your legs and tighten your hips, too.

• Bridges – Lay on your back with your knees bent and your feet on the ground. Pushing with your legs, lift your butt off the ground until your hips are in a straight line with your shoulders and your knees. Pause for a second and then lower back to the ground. For an extra challenge, try not to let yourself touch the ground, or pulse up and down slightly when your hips are at the top.
• Single-Leg Bridges – This is the same as the regular bridges but instead of putting both feet on the ground, raise one leg straight up toward the ceiling and flex your foot. Then raise and lower your hips like before. I would recommend going slower with this one and take your time to help keep your balance.
• Donkey Kicks – Start on your elbows and knees and kick one leg at a time behind you and up toward the ceiling, really focusing on squeezing your buns when your leg is fully extended. Then bend your leg back to start. You can either do one leg at a time and repeat your reps or alternate legs to complete this exercise.

There’s your Ultimate Leg Workout. Try these moves as a complete leg workout or add them to some of your other routines. Either way, consistently complete them and you’ll have beautifully toned legs in no time at all!