When it comes to focusing certain muscle areas on the body, people somehow tend to avoid certain regions, simply because they might find those exercises boring, or simply because they think building muscles or burning abdominal fat is more important. Actually, each exercise form is important in its own way and those people who take exercise seriously will have to go through all those regions sooner or later. One of those areas are legs.
When it comes to legs, people generally think of one or maybe two muscles that might need workout and those are quads and calves. Honestly, those really are big muscles of upper and lower parts of the legs, but other muscles should be developed too. Quads and calves can also be developed into lean and bulked up form, which means that both aerobic (cardio workout) and anaerobic (resistance workout) trainings can be performed to enhance the shape of the legs. So, what would be some basic toning exercises for legs?
When it comes to quads, squat is the perfect exercise. Starting position requires feet to be positioned at the shoulder width. Arms can be crossed on chest, or relaxed by the side. Some even combine punching out while squatting, which really raises the effectiveness of the exercise. Squatting should begin from the position in which legs are bent in knees but thighs are not lower than the level of knees. Back is straight and also slightly bent forward. To perform the squat, hips are lowered as much as possible while a practitioner tries to keep the back always straight. An interesting thing is that this exercise can and ís usually done with the help of additional weight. A barbell is placed on the shoulders behind the neck with the appropriate weight. As for the amount of weight, that depends on the practitioner and the final goal. With more weight, thighs will definitely develop significantly. Another interesting form of the squat is a so-called jumping squat, which is more or less done in the same way but with a little twist. When going up, jump is performed (another form of this exercise is with the knees bent), which is excellent for building the core.
As for calves, propping the body on toes will definitely do the trick. This is a very simple exercise but it should be done very slowly with constant control of what is going on with that muscle area. There are also step up exercises, running, combined running with sprints, lunges etc.