Reshaping your legs requires a combination of strength and power training, endurance training, proper diet and recovery period. All of these factors contribute to the appearance of your lower body. The size of your legs would depend on what type of training you perform. A workout that emphasizes endurance training tends to give you leaner legs. Conversely, a workout that emphasizes power training tends to give you larger and more muscular legs. This explains why most endurance athletes have a leaner lower body than strength and power athletes, says "The Runners Guide." Thus, the appearance of your legs is the adaptation to the type of training you do.
Items you will need
- Two 20-pound dumbbells
- Stack of aerobic steps
Squat PressStep 1
Stand with your legs about shoulder-width apart, and hold a 20-pound dumbbell in each hand over your shoulders with your elbows tucked close to your ribs.
Inhale and squat down as low as you can while keeping your torso upright. Keep your heels on the ground.
Exhale and stand up, pressing the weights overhead. Hold this position for one second before repeating the movement pattern. Perform three to four sets of 10 to 15 reps to develop muscular endurance in your legs.
Front and Back LungesStep 1
Stand with your feet together, and step forward with your left leg. Inhale and lunge straight down until your right knee almost touches the ground.
Exhale and push yourself backward to the standing position. Step back behind you with your left leg to extend the left hip. Inhale and lunge down until your left knee almost touches the ground.
Exhale and push yourself forward to the standing position. Perform three to four sets of 10 to 15 reps per leg to develop muscular endurance.
Power Step UpsStep 1
Stack a set of aerobic steps about as high as your knees. Put your right foot on top of the step.
Push yourself off the ground, switch your feet position in mid-air and land gently on the step with your left foot and on the ground with your right foot.
Repeat the movement pattern as fast as you can for three to four sets of 16 to 20 reps to develop muscular power and size in your legs.
Box JumpsStep 1
Stack a set of aerobic steps about two to four feet high, depending on your height and physical fitness. Stand in front of the stack and jump on top of it, landing with your feet about hip-distance apart.
Jump down immediately and land in the same position as in step one. Land gently on the balls of your feet and toes. Do not lean excessively forward or round your back.
Turn around and repeat the box jump exercise for three to four sets of eight to 10 jumps to develop power and size in your legs.
- There are many fun activities that you can do to condition your legs that do not necessarily involve exercising at a gym, such as jogging outdoors, hiking, dancing, martial arts and rock climbing. Add activities that you enjoy doing into your lifestyle so that you can stick with them.
- The Runners Guide: A Weight Lifting Program For Sprinters
- Athletic Body in Balance; Gray Cook
- Basic Biomechanics, 4th Edition; Susan Hall
- Photodisc/Valueline/Getty Images