Between the short skirts, fitted jeans or legging and teeny bikinis you'll be working at any season, your legs are going to be front and center. 

Feel like yours could use help? We will find the best exercises that can give you quick results, but first let us answer on some scientific questionsf. Hence you will get an idea on how things work,

Why do we gain weight on our legs?

Bad news first: the butt and thighs are the primary fat-storage sites for women. 

When you lose fat, this is usually the last place it comes from. The good news here is that most guys I know love curves — so rock what you got.

What is the right way to tone your legs?

There is a piece of equipment in the gym called a seated leg press. If I had my way, we’d douse all of these leg-press machines in napalm and hurl them into an active volcano. 

They are more than just a crappy way to build leg muscles; they are ruptured lumbar discs waiting to happen.

Focus instead on movements that use a natural downward force of gravity, instead of some lousy machine that imitates it. 

Working with gravity that is driving straight down is called a “structural exercise,” and it actually helps build and support the structure of your entire body.

There’s been question lately about whether or not this type of weightlifting can build bone density, but it still helps reduce the effects of osteoporosis and fractures as you age — just perhaps not for the reasons people originally believed. 

Instead, these types of exercises dramatically improve your physical capabilities and strength, so you’re far less likely to fall and a lot tougher if you do. 

These types of exercises are like a fountain of youth.

One thing I’ll note is that what I’m about to recommend is pretty intense stuff, and it’s intense because it gets results. If you’re a rookie, you must get proper training. 

I don’t recommend hiring a trainer at a commercial gym — I believe that many of them aren’t well trained, and have sales quotas of training they have to sell. 

Instead, go through a university, a private studio, or a community centre — find someone with a degree in exercise physiology, and preferably someone certified.

The other option is to start gradually and master the form, there are many sources online that can help you out with that.

Quick Tip: Always wear something comfortable, sweat and friction with clothing not designed for high intensity workouts can cause some skin damages. Click HERE link to see an example of what to wear.



Start in a squat position, rise up, and kick your leg straight out to the side at hip level with your leg. Return to the squat position and kick with the opposite leg. Do 15 on each side.

180 SQUAT JUMPS 4 sets

From a squat position, jump up and twist 180 degrees in the air so you land (in a squat) facing the opposite direction. Do these for 60 seconds.


Stand with your feet hip width apart with your arms at your sides. Lunge back with your right leg, keeping your chest lifted, pressing into your left heel. 

Reach your fingertips toward your left toes and bend your left knee 90 degrees. Hold this for one second and return to your starting position. Do 15 reps, switch sides, and repeat.


Kneel on the floor and balance on your left knee with your left hand on the floor directly under your left shoulder. 

Extend your right leg out to the side, with your toes touching floor and your right fingertips behind head. 

Keeping your right leg straight, kick it forward at hip height, flex your right foot, hold it for a a second. Do 30 reps, switch sides, and repeat

Good luck and don't hesitate to leave a comment or a question if any further clarification is required.