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5 exercises to get sexy, toned legs

By Brinda Sapat
May 18, 2016 17:50 IST
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Fitness expert Brinda Sapat tells you how to get those well-toned legs you've always wanted.

killer legs

IMAGE: The secret to Alessandra Ambrosio's model legs is walking. When she is not sashaying down the runway, this Victoria's Secret model walks and does yoga. Photograph: Kind Courtesy Alessandra Ambrosio/Instagram 

How long have you stared at a picture of your favourite model and wondered how their legs are so shapely?

Here's some good news. It's not hard to get those gorgeous legs.

Just follow this quick aid! Without a moment to waste, let's get you going!

1. Set aside 30 minutes a day for a brisk walk, run or cycle

Miranda Kerr

IMAGE: You'll look great in thigh-high slits like Miranda Kerr if you walk often. The model loves to walk when she is not working out. Photograph: Andreas Rentz/Getty Images 

Find an uphill road to boost!

If dancing is more your thing, sign up for salsa, zumba or aerobics classes.

This will burn off the extra fat on your legs and tone them up too.

2. Take the stairs

Gisele Bundchen

IMAGE: Ditch the elevator for the stairs and you'll definitely get killer thigh muscles and calves-to-die-for like Gisele Bundchen. Photograph: Paulo Whitaker/Reuters

Climbing up stairs works the leg muscles.

So use the steps all the time! And you'll see the difference.

3. Walk, walk, walk!

Sara Sampaio

IMAGE: Incorporate walks into your daily routine to get strong, lean diva legs like Sara SampaioPhotograph: Michael Loccisano/Getty Images

Walk wherever possible -- short distances, errands, chores, etc. It all adds up.

4. Socialise with physical activities

Troian Bellisario 

IMAGE: Dancing is a great way to burn extra calories and get toned legs. Leggy lass Troian Bellisario swears by her dance routine. Photograph: Kind Courtesy Troian Bellisario/Instagram

The idea is just to keep moving. 

Ditch the dinners and meet your friends over a game of tennis or football, do a day trek, or go dancing.

Keep those legs moving and watch them shape up!

5. Exercise

Julianne Hough

IMAGE: Dance and exercise are the secrets behind Julianne Hough's chiseled legs, which have been voted as the best legs in the industry in Victoria's Secret's What Is Sexy? 2016 list. Photograph: Jason Merritt/Getty Images 

Killer legs are not hard to achieve if you exercise regularly.

Try these 5 exercises out for 5 days of the week! 



Illustration*: Uttam Ghosh/
  • Stand with your feet more than hip distance apart, and your arms out in front of you at shoulder height.
  • Push your hip back and lower your body till your thighs are parallel to the floor.
  • The knee must stay in line with the ankle and not come forward.
  • Imagine yourself trying to sit on a chair placed way behind you.
  • Press your heels into the floor and come up to a standing position, without locking your knees.
  • Do two sets of 16 to 20 repetitions. 



Illustration*: Uttam Ghosh/ 
  • Stand and take a big step forward with the right leg. This is your start position.
  • Lower your body by bending both knees. Keep the upper body erect.
  • Try to lower your back leg knee towards the floor. Mentally focus your weight on the front leg.
  • Press the front foot into the floor and come up to standing without locking the knee.
  • Do two sets of 16 repetitions per leg.

Heel Raises

Heel raise

Illustration*: Uttam Ghosh/ 
  • This exercise will give your calves great shape.
  • Stand on the edge of a step with one-third of your feet on the step and the rest hanging off.
  • Come up as high as you can on the tip of your toes, then lower down.
  • Do two sets of 16 to 20 repetitions.

Side Leg Raises

Side Leg Raises

Illustration*: Dominic Xavier/ 
  • Stand and take support of a wall if you need.
  • Raise your right leg up to the side while squeezing your outer thigh. Keep your foot flexed (opposite of pointed) throughout the exercise.
  • Lift and lower with control, imagining your leg lifting something heavy on the way up and resisting its pull on the way down.
  • It's crucial not to swing the leg.
  • Do two sets of 16 repetitions per leg.

Donkey Kicks

Donkey Kicks

Illustration*: Uttam Ghosh/ 
  • Get into an all 4's position on the floor.
  • Bring your right knee in towards the chest.
  • Keep the foot flexed and then push it back and up towards the ceiling, using visualised resistance (pushing something heavy away from you).
  • Bring the leg back with control.
  • Do two sets of 16 reps per leg.

*Illustration used for representational purposes only.


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