The muscles of the legs, hips and butt are large, powerful muscles, and they respond best when they are challenged in the right way and the right way does not require endless hours of exercise or complicated routines.

What it does require is the right kind of training, done consistently, with enough effort to give your body a reason to change.When you train them properly, you do more than change how your legs look. You improve your strength, your posture, your metabolism and the way your whole body feels.

Fat and Muscle

The two elements primarily responsible for the appearance of your legs are fat and muscle. Both factors need to be addressed in order to successfully reshape your legs.

Losing fat off the legs is not enough. Although your legs will be smaller, they won’t be tight and firm. They will be small and soft instead of large and soft.

If you truly want hot legs, you have to focus on both elements, losing fat and adding muscle tone. 

Effort Required

Acquiring yourself a pair of hot legs does not happen without effort on your part. The body does not willingly or easily change. It will resist your attempts to make it take on a new shape. More than a haphazard approach to your exercise program is required to make any solid change to your body, and effort is a required element which makes the change possible.

As with anything in this life, nothing worth having comes without effort. Think about your career or relationships. They all require some effort to keep them functioning well.

This does not mean going for the “burn” and training with high repetitions and light weights though. It means applying yourself to the exercises that actually work and then doing them with focus, control and consistency.

Consistency With Your Program

A regular and consistent approach with your exercise program is what will bring the desired changes to your body. Although we want everything in life instantly, patient effort is a powerful tool when it comes to leg training.

If you consistently follow the training guidelines in this program you should begin to notice a nice new shape to your legs, and the longer you stick with the program the more drastic and pronounced the changes will be.

Well trained legs are healthy legs, and healthy legs are a large part of a healthy body but there are also other benefits that occur when you work your lower body.

The lower body is your foundation. It carries you through your day, supports your spine, helps protect your joints and gives you the strength to move with more ease and confidence. When your legs become stronger, everyday movement becomes easier. Climbing stairs, lifting groceries, walking, bending and standing all become more effortless.

Exercise Technique And Form

Good form will always give you good results. Focus on your posture, technique and form. Always concentrate on the muscle you are working, and “feel” and “squeeze” it as you take it through the resistance stage. When you release the move, maintain the tension in the working muscle. To every movement there is a beginning and an end.

By performing strength training exercises and movements fast you are then using momentum. Momentum is defined as a moving force robbing the muscles of work and leaving you at risk of injury. The slower and “squeezier” you do your leg exercises the greater the results you will experience, as you will be using more muscle fibers.

Never rush through your workout just to get it done. The goal is not simply to move weight from one place to another. The goal is to make the muscle work. When you slow down, pay attention and control each movement, you make every repetition more effective.

Types Of Exercises

Forget the little pink weights, forget the butt blaster, and forget “muscle sculpting” with Susie the hyperactive personal trainer. Don’t waste your time with exercises like bicep curls or walking on a treadmill. For 99% of all people, exercises like these are inefficient.

While there are literally hundreds of strength training exercises to choose from, very few are actually worth doing. The few exercises that are worth doing are the exercises that provide the most bang for your buck. In other words, the few exercises that are worth doing are your ticket to fast results. These special exercises could be called the “20% Club.”

In the business world there is a phrase that 80% of business comes from 20% of your clients or customers. As a result, smart companies keep the 20% members happy. Unfortunately, many companies make the mistake of showing more concern for potential customers rather than current customers. A similar philosophy can be applied to productive strength training.

Trainees that ignore the 20% exercises that provide the most bang for their buck are the same trainees that never make any meaningful progress. They are neglecting the exercises that provide the greatest benefit. Big mistake! They fail to realize that the “20% Club” exercises will produce 80% of their gains. Actually, they may even provide 100% of your gains.

Why work just a few of your muscles when you can work them all at the same time? This is the most efficient thing you can do if your goal is maximum body shape and fitness. Perform full body, multi joint, compound exercises.

The Two Top Exercises

Big, compound movements such as the deadlift and the squat are superior to machine, isolation type movements for firming up your thighs and butt as they allow you to use a good amount of weight while training a number of muscle groups simultaneously.

Let’s examine these seemingly compatible exercises, the deadlift and squat vs. the leg machines. You’re likely thinking, they are all working the same muscles, right? So what does it matter whether I do squats or use exercise machines?

Squatting is a full lower body exercise that works all the parts of your legs at the same time. Yet, most women will do four different leg machines to try and accomplish what squats will do. By squatting, instead of doing leg press, leg extension, leg curls and calf raises, you could be out of the gym in half the time and will have acquired way better results.

So why aren’t more women taking advantage of this? Simply put, most people fear the squat and the deadlift, along with anything else challenging in life, because these exercises are hard and take time and require some work.

It is much more difficult to load 40 kilos on your back and squat down with it till your thighs are parallel to the floor than it is to sit in a little chair and move a bar up and down with your legs.

To properly work your legs, it does not make sense to be sitting in a chair where your bodyweight and gravity are removed, leaving very little resistance to strengthen major muscle groups.

The lower body is made for strong and vigorous movement, so to strengthen it you should be standing, moving, squatting, bending, not sitting. It is like trying to work your arms while they are hanging by your sides.

Unfortunately, a large number of women avoid using proper leg exercises altogether or use leg exercises that are completely ineffective because they do not realize it is the big bang exercises that really hold the power to achieving results.

What is the number one benefit of exercises that work huge groups of muscles at the same time?

Fat loss!

The deadlift is an incredible exercise, quite possibly the biggest “muscle working exercise” on the face of this planet. Because it works a lot of muscles, in fact it engages pretty much every muscle in your body and therefore burns a large amount of energy into the bargain.

What’s more, it will send your metabolism sky rocketing after training, forcing you to burn a high number of calories between sessions. If you need to lose fat, this is the exercise to embrace as it is perfect for both fat loss and muscle toning programs.

But don’t worry! The amount of muscle toning you will gain from using these awesome exercises will not give you large body builder type leg muscles or a huge muscular butt.

It’s quite the opposite. Lean muscle is very compact. The end result of adding lean muscle to your legs from deadlifts and squats is very sexy legs that are toned and tight.

Multi joint exercises like the deadlift and squat will give you the biggest bang for your buck. Big payoff exercises done at the correct intensity level can contribute to up to 95% of your results. Doing low return, small exercises working on small muscle groups may be acceptable once in a while, or for fun, but you can spend a lot of time doing them for very little return. It is always best to work in an efficient manner expecting the most results for the least amount of invested time.

You will not get the body you want without learning how to correctly squat and deadlift, and then getting strong in those movements. If you get on a first name basis with these two fantastic exercises, then getting the body you want is only a matter of time and consistency.

The bottom line is this. If you want strong, firm, shapely legs, train them with purpose. Do not waste your valuable time on exercises that barely challenge your body. Learn the movements that work, practice them correctly, and give your body enough consistent effort to respond.

Your legs can become stronger, tighter and better shaped when you give them the right message. That message is not weakness, hurry or half effort. It is strength, patience, focus and consistency. Keep showing up, keep improving your form, and keep asking a little more from yourself. Over time, your body will answer.

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