Does sitting for long make your legs stiff? The best remedy to get rid of this problem is a strong lower-body workout. For that, you need to exercise! Not only is exercise important to tone and strengthen your legs, but it will also help you walk, jump and balance and make life comfortable. To help you achieve that, we asked an expert to share exercises for toned legs.

So, whether you want to get rid of aches or switch up your fitness routine, Health Shots reached out to health coach and trainer Digvijay Singh.

Circuits for toned legs

“Leg muscles are one of the strongest muscles of the body. It needs proper training to stimulate growth and tone them,” says Singh. They support movements, tone your legs and enjoy everyday activities. One should train their legs at least once a week for maximum benefits, says the fitness expert.

Also Read: Combine skipping with squats for 30 minutes every day and get toned legs in a month

The fitness expert also shares a few exercises you can follow to avail the benefits:

Circuit 1

• Bodyweight squats 15 repetitions
• Walking lunges – 10 repetitions on each leg
• Hip thrusters – 20 repetitions
• Rest – 1 min
• Wall sit – 30-45 seconds
• Calf raises – 25 repetitions

Circuit 2

• Squat to calf raises – 20 repetitions
• Reverse lunges – 10 repetitions with each leg
• Sumo squats – 25 repetitions
• Rest – 1 min
• Jumping squats – 10 repetitions
• Squat hold – 45 seconds
• Sprints – 5 minutes
• Stair climbing – 100 steps

Benefits of toning your legs

Some benefits of doing these exercises, shared by the fitness expert, are:

1. Stronger bones

If you didn’t know already, your bones support your overall body and allow you to move. Did you know that strong bones also protects your brain, heart, and other organs from injuries? Strength training helps to keep the bones healthy and strong, adds Singh. Since they are so crucial to maintain overall health, why not give them extra love with some exercise?

2. Better athletic performance

If you want your legs to be strong and athletic, these exercises can help you do that. Not only will these exercises make your legs strong, but they will also improve athletic performance.

3. Better balance

Having proportionate muscles will help you to get stronger and have better balance, explains the fitness trainer. Studies have shown that leg strengthening exercises also help strengthen and correct imbalances.

4. Better speed and agility

For the unversed, agility is the ability to move quickly and change direction easily. Singh says that incorporating leg-strengthening exercises help build agility and helps you do things quickly on your toes. It also improves speed which will improve performance.

5. More stamina

Including these exercises in your daily regimen will also help build stamina and help you perform everyday tasks with ease.

6. Helps burn calories

Training leg muscles will help you to burn a lot of calories. Big muscles require more calories to function.

Caution: Check with your fitness trainer and doctor before incorporating these exercises in your fitness regimen.