Long Legs Skinny

Long Legs Skinny
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Do lunges . Lunges are a great way to tone your legs. Try to include lunges into your strength training routine twice per week. To do a lunge: [1]
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Stand with your feet shoulder width apart and take a big step forward.
As you step forward, bend your knees and lower yourself down until your front knee is at about a 90 degree angle.
Make sure that the knee of you front leg stays over your ankle.
Hold for a second and then step back into the starting position.
Repeat the exercise on your opposite side. Do three sets of 10 to 15 repetitions on each side.

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Include squats. Squats will tone your buttocks and legs, so this is another great strength training exercise to include. Include squats into your strength training routine twice per week as well. To do a squat: [2]
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Stand with your feet a bit wider than shoulder width apart.
Then, slowly lower your buttocks towards the ground as if you are going to sit down. Extend your arms out in front of you as you do this to help you balance. You can even place a chair behind you to help you practice.
Do not allow your knees to go past your toes as you do this exercise.
Hold for a few seconds when you reach the deepest squat you can comfortably achieve.
Then, slowly raise yourself back up.
Repeat the exercise 10 to 15 times and do three sets.

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Use a stationary bike or go biking. Bike riding provides a shockingly high caloric burn of about 500-600 calories an hour, making it one of the best exercise for reducing body fat. However, you will only burn this many calories if you work up a sweat and get your heart rate into the range of 70 to 85% of your maximum. [3]
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Do a simple floor exercise. Lay flat on your back with your legs on the floor. Put your arms out beside you on the floor. Bring your knee up to where the highest part of your profile is. Then, with your other leg, kick it as high as it will go. Return it to the floor. Do 60 of these kicks, then switch sides and do 60 more.

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Try leg rolls. Lie on your right side and place your left arm on the floor in front of you for support and balance. With your left leg, raise it at hip level. Pretend your leg is in a barrel and with your toes, lead the rest of your leg to trace the inside of the barrel. Do 60 circles and then switch and do 60 more.

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Walk daily. This is the simplest exercise for legs. Use a step counter. You should try to walk about 10,000 steps each day. [4]
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To make walking seem less tiring, try slipping on some flat shoes or sneakers when you get around. If you keep this up, you'll see results in a month.

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Go running. Running will use more energy and in turn help burn fat. Try to do this at least three times per week. However, make sure to start slow and gradually increase your running time. [5]
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When running, choose a route that is particularly flat. Up-hill helps build the muscles of the legs and buttocks.

Danny Gordon Certified Personal Trainer
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Try rebounding on a trampoline. Rebounding uses a lot of calories and you have fun at the same time. It also exercises your muscles leading to a more toned appearance. [6]
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Go swimming! Go to a public pool when it's not too crowded. If you are a newbie to swimming laps, start out small. As you get better, do more laps. Try to do this 1-2 times a week. Swimming helps you gain muscle and burn fat. [7]
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Use a stability ball. While lying on a mat or bed, place the ball in front of you. Place your legs on top of the ball, lift your hips up, and slowly roll the ball in towards your hips. Do this until you can no longer go anymore and make sure your hips don't fall to the floor. [8]
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Use an elliptical trainer without an incline. Using an incline can build calf muscle. Keep the resistance low.

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Eat more protein. Protein is filling and good for maintaining muscle tone. Make sure to include fish, chicken and turkey in your diet. [9]
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Add daily servings of fruits and vegetables. Fruits and veggies provide you with dietary fiber, which can help reduce the amount of fat that your body stores.

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Drink lots of water. Water not only helps flush out accumulated toxins in your body, but also keeps your skin hydrated, smooth and glowing in summer.

As a general daily guideline, men need about 15.5 cups (3.7 liters) of fluids and women need about 11.5 cups (2.7 liters) of fluids. This total amount doesn't have to be all water, though, and can include fluids from other beverages and foods. [10]
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Typically, drink a glass of water or another low-calorie beverage with each meal and in between each meal. You should also drink water before, during, and after exercise.

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Avoid high-fat and sugary foods. Foods like cookies, ice cream, cake, and chocolate are not only full of empty calories that don't provide you with energy, but will simply store themselves in your legs. [11]
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