Anaerobic Exercises for Working on the Legs

Using weight equipment is one way to get an anaerobic workout.

Using weight equipment is one way to get an anaerobic workout.

Aerobic exercise is necessary to get rid of jiggly thighs and flabby calves, while anaerobic exercise can help you build and tone your leg muscles. The difference between the two is that with cardio, the flow of oxygen in your body increases, allowing you to continue the activity for a longer period of time. But anaerobic exercise doesn't increase the oxygen flow, and your body tends to get tired in a shorter length of time. Before you get started, be sure to see your doctor first.

Weighted Squats

Tone your entire legs from your thighs down to your calves with weighted squats. Hold a dumbbell in each hand while standing with your feet hip-width apart. Bend your elbows, and draw them close to your sides. Squat down until your thighs are parallel with the floor. Stick your tush out, as if you're sitting on an imaginary chair. Hold the squat for two counts before pushing through your legs to stand up. Do eight to 24 weighted squats, three times each week.

Walking Lunges

Get shapely legs that look great in second-skin jeans by doing walking lunges. Perform this exercise with or without the addition of dumbbells or kettlebells. Stand with your feet together, and then take one exaggerated step forward with your right leg. Move immediately into a lunge by bending your right knee until your thigh is parallel with the floor. Push off of your left foot, and step forward with it to go into the next lunge. Continue alternating each leg until you've done eight to 24 lunges on each side. Do these three times per week.

Sidesteps

No anaerobic leg workout would be complete if it didn't work your inner and outer thighs. Sidesteps will help you tone the abductor and adductor muscles of your inner and outer thighs. Place a resistance band around your ankles and position your feet so the band is taut. If you don't have a resistance band, you can hold a dumbbell in each hand while doing this exercise. Squat down about 45 degrees, and then step out with your right foot about 2 feet to the right. Step your left foot over to meet the right one. Continue doing sidesteps for a total of 24 while maintaining a semi-squat position. Repeat in the other direction to complete the exercise. Do sidesteps three times each week.

Dumbbell Calf Raises

Sculpted calves rock a short skirt and heels every time. Get yours in skirt-ready condition by performing dumbbell calf raises three times per week. Stand with your feet about 6 inches apart. Hold a dumbbell in each hand. Raise up on your toes, and then lower back to the floor. Repeat for a total of 24 raises. If lack of balance makes these difficult, you can ditch the weights and hold onto the back of a chair or place your hands against the wall for balance. Do calf raises three times weekly.

 

About the Author

Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.

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