Targeted Leg Exercise for Women to Tone, Firm, Slim and Shape

- by Joey Atlas


What is the ideal leg exercise for you?

Is it one that reduces and slims big, fat, flabby legs? Is it one that tones, firms and gets rid of cellulite? Or is it one that builds up and sculpts a pair of skinny and un-sexy ‘chicken legs’ into a pair of shapely and curvy ‘eye-catchers’?

Here’s a great leg exercise for women that can do all of these things – BUT you have to vary the number of sets, repetitions and maybe one other element – depending on your specific ‘trouble spots’ and leg, butt, hip and thigh problem areas.

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Targeted Leg Exercise for Women

The greatest thing about this leg exercise is that you can do it anywhere, anytime – without any exercise equipment or weights. You don’t even need the fancy exercise step I’m using. You can use the first step (or first 2 steps) on a staircase if you have stairs in your house, condo or apartment.

You can use a simple utility step that you might have in your garage, pantry closet or laundry room (9 – 12 inches high is ideal for starters).

You can also use a heavy duty plastic step that you use to get to the top shelves of your walk-in closet or kitchen cupboards. You can find these at any department or hardware store – just ask to see the ‘heavy duty’ utility steps. Rubbermaid and Sterilite are just a couple of brands – but not the only ones. And they pretty inexpensive too.

OK – now here are the leg exercise instructions:

First you’ll need a staircase or a utility step like I described earlier or like the one in the leg exercise photo above.

If you found one – just make sure it is sturdy enough.

If using a staircase – stand on the first (for beginners) or second step with both feet. If using a utility step – try to use one that is about 8 – 12 inches high & stand on it with both feet. This is one of the simplest yet most effective leg exercises for women.

Place your hands on your hips or hold them out in front of you for easier balance, or out to the side. If using a staircase feel free to hold on to the rail. SLOWLY, step down with your left foot & LIGHTLY touch the floor with your toes & the ball of the foot (keep your heel off the ground).

Then bring your left foot back up & lightly touch the step and repeat this 10 times with the left foot.

Take a 10 second rest and then do the right leg.

IMPORTANT – The leg that stays on the step is the one doing the most work & you should feel a nice ‘warm feeling’ or ‘burn’ as some people describe it, in that leg.

This means you are doing the exercise right.

If it is too easy – you may be moving too fast – the key is to move slowly to ‘use the leg muscles properly’.

Or the step may be too low – try a higher step to increase the intensity of this leg toning exercise.

Try to build up to 3 sets of 15 reps (per leg) with 10 – 15 seconds rest between sets. If you haven’t been exercising your legs, or are a beginner – you can do this 2 or 3 times each week.

If you have been exercising you may want to add it into your current leg exercise program.

As all of my lower body exercises – even though we call this a ‘leg exercise’ – it naturally also works the butt, hips and thighs. If you like what this exercise does for your legs – then you can believe that the complete Ultimate Leg, Butt, Hip and Thigh Makeover will work wonders for you.

In the full program – I outline the repetitions, sets and progression plans that coordinate with your specific goals. So you are not guessing if you are doing the right program for your specific problems and goals.

I also present the food and nutrition principles you should be following depending on your needs and goals. No crazy diets – just time tested and proven tactics that can be followed with the rights foods from your local grocery store.


Let me know how you do with the exercise above.

Your trainer,

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