Top 10 Leg Toning Tips

Women’s legs still seems to be the hot topic around the women’s fitness blogs so I thought I would write a list of the top 10 women’s legs toning tips.

1 – Take it slow

Getting the perfect set of toned legs takes time and hard work. Learn to relax your mind and keep your goals long term. If you take it slow the results will be lasting instead of fleeting and unstable. It will also seem like less work.

Questions about leg toning? Ask us at our Women’s Fitness Forum.

2 – Mix it up

Mix up your legs training so that your legs never get used to one type of exercise. If you spend a lot of time doing long distance cardio, change to some short high intensity workouts. This has worked wonders for me and my clients in the past.

3 – Use heavy weights

A lot of women are afraid of using heavier weights because they think they will get bulky or injured. Take your time, learn the techniques properly and start adding weight each session. You will see progress much faster.

4 – Hill Sprints

I love running hills! It is one of the hardest forms of exercise you can do. It works your whole lower body so well that sometimes I am fooled into thinking I don’t need to weight train! Use hill sprints on a regular basis and you will see amazing weight loss and leg toning results.

5 – Learn to eat well

Toning a muscle is more about diet than it is about working out. For a long time there was this theory that if you use high reps and low weight you will tone your muscles. This is crap. If you are fat you will not have any muscle tone. So, learn to eat well everyday – protein, fruit, vegetables, etc. If you want toned legs you have to lose the fat.

6 – Drink water

As always I have managed to fit in a tip relating to water. Water will help you lose weight, keep you full as well as making your muscles look full and tight. Drink water all throughout the day – everyday.

7 – Slow reps

When doing your squats, lunges and other leg exercises start slowing down your reps to at least five seconds. If you cannot do both motions that slow then at least perform the negative as slowly as you can. So, if you are doing a squat, make the squatting down part five seconds long. This will boost your progress very quickly.

8 – Stretch

Part of weight training is recovering and your muscles can recover faster if you keep them flexibile. Stretch before, during and after a legs workout so that they are ready for the next one. And never train when sore unless you need to do the cardio and aren’t worried about muscle gain.

9 – Eat good protein

Get lots of protein after your workout and all day from good quality sources like meat, fish, milk, eggs and whey protein. Muscles need protein to grow so if you want to tone your legs make sure you help them as much as possible by getting enough protein.

10 – Keep them busy

The best women’s legs in the world are on women who stay active and use them a lot. Do weight training, cardio, martial arts classes, tae bo… anything to keep moving! Your legs do a lot of work during the day so you really need to challenge them.

What other tips should we add to this list?

About Katie

Katie has transformed her body from a flabby 186lbs, to a fit & toned 124 pounds through healthy diet and exercise. Katie joined the Lean Curves team in 2007 and has posted hundreds of articles on fitness, fat loss and healthy eating.


  1. YAMINI ARORA says:

    i wana hav a free subscription at my site i hv been fat since childhud
    my bf also wana c me slim,me 2.kindly help me n save my life.plz send me tips free of charge related to weight loss methods.thks

  2. RT says:

    Hi Yamini.

    You can subscribe to the site using feed (RSS) it is all free. Just use the buttons at the top right.

    There are hundreds of articles here on losing weight – try a search.

    Good luck.


  3. Hannah Jeanpierre says:

    Thank you for all of the great articles!

  4. Henna says:


    I want to define the muscles on my legs but will i have to lose the fat off them first and then start weight training?
    Or will i still lose the fat if i begin now?

    Thank you for your time

  5. Ellie Scott says:

    What other workouts can I do if I work afternoons for 9 hours (1-10pm) sitting (call center rep) for all those hours? What are 20 mins leg toning workouts?Thanks!

  6. natalie says:

    helo i hope this will take me far i will comment after my new trainning do u have any ass toning tips also may u email to me if u do thank u

  7. Rachel H says:

    The newest trend in toning your calf muscles, tightening your thighs and gaining better posture are fitness shoes.
    You have probably seen commercial for Skechers Shape ups. New Balance True Balance and Reeboks fitness shoes also do the same. There are even inserts that will fit in any tennis shoe. LiftKits for Chicks slide into your shoe giving you the same benefit as the branded shoes above but allow you to keep your existing style without having to wear these clunky fitness shoes yet still reap the rewards of better looking looking legs.

  8. Rosey says:

    Well, i have been skinny all my life, now i have a prom coming up in 2 months and would like to know how yu get better looking legs. Since i have been skinny all my life, do yu think this would make my legs thicker? or not look as skinny as they already look?

  9. aliya kapoor says:

    plz help me out,,,,,, ive put on a lot these days…. ive tried evrything wat do i do…… i wanna tone ma thighs,arms, calf muscles(loosea lot of fat thr-plz),i can dedicate 30-45 minutes daily …. plz help me out… shud i go on a srs diat…?

  10. emma says:

    im a really fat girl and its mostly because i eat kfc has gotten to an extreme where i eat it for breakfast, lunch and dinner. if i know i am not going anywhere the day after i store some in my fridge so i can eat it the next wat i am doing is trying to eat better food and i am fitting in exercise when im not eating. I do one sit up, one squat and a one metre walk every month (i sometimes repeat it). thanks ps im still fat even though i do such a hard workout nothing works)

  11. Lily Strain says:

    Im so worried about about my weight! Im nearly 15 and I feel so fat all the time. I go to the gym 3 times a week, and skip lunch & I am constantly counting calories. I need to tone up my thighs and my stomac. Tell me the basics and not all this useless infomation!

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