Girl's leg exercise

Girl's Legs Exercises:

Squats

Squats work effectively to tone the muscles in your leg. A few squats go a long way toward strengthening your legs and improving their tone. Stand with your feet under your hips and your back straight. Slowly squat down, without allowing your knees to go over your ankles. Return to your starting position and repeat 10 to 12 times. Another effective squat exercise requires you to stand with your feet about five inches wider on each side than your hips. Slowly lower yourself until your thighs are parallel with the floor, spreading your legs apart farther if necessary. Return to start and repeat 10 to 12 times. Hold a 5-pound dumbbell in each hand as you do these squats to maximize results.

Jump Rope

Not only does jumping rope burn a lot of calories, it also tones your thighs and calves. Start with a jump rope held loosely in each hand with the rope behind your feet. Twirl the jump rope over your head and jump over it as it reaches the ground. Continue jump roping, increasing your speed as you feel comfortable. Try jumping on one foot as an alternate way to tone your legs and get your heart rate up.

Running

Running is another exercise that burns calories and gets your heart pumping, but it is also an effective way to build strength in your leg muscles. Before you integrate running into your regular workout routine, head to a sports store and have a worker help you choose a pair of running shoes that fit well, which will make running more comfortable and will help prevent injury. Start small. Aim to run for five minutes the first time and then gradually increase your time as you build endurance and your legs get stronger.

Swimming

Swimming helps tone your legs and the rest of your body because of the resistance of water. Swim a few laps, concentrating on using your legs to propel yourself through the water. This will build muscle and tone and strengthen your legs. Treading water is another swimming activity that forces your legs to work hard. This exercise will also build endurance and help tone the muscles in your legs.

Perfect legs and Thighs

Perfectly shaped smooth legs and thighs. Who don't wants them? One can show them all the time  unlike abs and chest. Legs should be luscious and should look glamorous. To get such legs, body fat should be at minimum healthy level. For that you have to be on good strict diet and workout.

Here is what you can do for perfectly shaped legs:

There are 5 main parts in legs; 4 in thighs and 1 in calves. You need to focus on all 4 parts in thighs as well on calves. Here are some exercise and workout for getting shaped thighs and legs. Do it slowly and firmly with start.

1) Lunges: 

• Stand tall and lift your chest, look straight and be relax. 
• Stand with your legs slightly apart. 
• Slowly move forward your right foot. Do not try to lunge forward with more distance. Try to go for less distance at first. 
• Bend knees in such way that your thigh and lower leg should form a correct angle.
• Lower legs until left leg's knee almost touch the floor. 
• Rise back, pus backward and come in the starting position. 
• Repeat with alternative legs.
• You can make this exercise more hard with dumbbells in hand. 

2) Wide Squats: 

• Squats are very very very important exercise for overall legs shape. It contributes for thighs, hips and calves equally. 
• Stand tall with your feel apart a bit. Make sure your toes pointing towards straight ahead. 
• Arch your lower back a bit and bend slightly with knees. 
• Lower your body from your knees and hips.( just like you are sitting on chair)
• Squats until your thighs are almost parallel to floor. 
• Slowly return inn the starting position with your legs straight. Do not look your knees. 

3) Outer Thigh Lifts: 

• Lay down on your right side. Make your head, shoulder and hips in alignment. 
• Make your right hand extended out and resting under your head. 
• Slowly raise your right leg. Hold it for a moment and bring it back in lower position. 
• Repeat it and then with left leg. 

4) Inner thigh lifts: 

• Lay down on floor with your right side up. 
• Make your body in straight line and make your legs, shoulder, hips all aligned. 
• Your weight should be on your hips and elbow. 
• Bend your left leg and place it on the floor in front of you. 
• Keeping your right leg straight and flexible, raise your lower leg. 
• Hold at the top position and then slowly lower back
• Repeat

5) Calf raise: 

• Stand straight
• Lift heels of the ground and rise on your toes as high as you can. 
• Slowly lower back and repeat.