Thu | Jan 1, 2026

Getting legs toned and sexy

Published:Thursday | July 21, 2016 | 3:26 PMKimberly Goodall
Pause
Gladstone Taylor
Almost everyone is either left or right dominant, thus one side of the body is almost always doing a bit more work than the other. Add unilateral exercises such as lunges or single leg squats and single leg deadlifts to ensure that both legs develop evenly, minimizing any muscular imbalances.
Gladstone Taylor
Andre Brown shows the proper way of doing squats, lifting from the hips so that the movement places extreme pressure on the quad muscles.
Gladstone Taylor
Warming up is crucial in toning those calves. You have to stretch the muscles for them to grow.
Gladstone Taylor
To get both sides in line, add unilateral exercises such as single-leg squats to balance both legs. Do this exercise in repetition of ten then alternate.
Gladstone Taylor
Balance out those legs by doing single-leg lunges.
Gladstone Taylor
The calf machine is perfect for calf raises and strengthening those calves. Ensure to lift from the toes. You can also use dumbbells and head balls in up and down movements on the toes.
Gladstone Taylor
Some men tend to neglect the smaller stabilizing muscles in the hips that prevent injury and ensure correct movement and stability of the hips and pelvis. Without these muscles working correctly, all other movements become less effective and potentially more dangerous. Work the abductors (outer thigh) and adductors (inner thigh) as part of your warm-up prior to squatting and deadlifting.
1
2
3
4
5
6
7

It's summer and this heat calls for naked arms and legs. You know what that means? It is time to tone and define those arms and transform those 'chicken' legs into lean calves and toned thighs.

Andre Brown, personal trainer at Express Fitness in New Kingston, shared with us the various exercises that target the legs - squats, lunges, leg curls, leg extension, calf raise, abductor and adductor.

During his session with Flair, Brown explained that an important factor in toning the legs and creating strong calves is warming up and down. He notes that one should always begin one's workout session with a good 5-10 minutes of active stretching, as the muscles cannot grow if they are not stretched.

He said that most men think they should lift heavy on every leg exercise, but in actuality, if they skipped the heavy leg extensions and leg curls, it would be more beneficial.

"Our bodies weren't designed to flex and extend our knees while in hip flexion (seated position). Doing heavy weights on these machine-based

exercises can cause structural issues such as patellar tendinitis, as well as muscular imbalances, either of which will set you back weeks from your goals," Brown expressed.

He emphasised that instead of heavy weights on these machines, men should get their heavy work done with functional movements like squats and dead lifts to get their legs looking fit and strong for those shorts that will become a staple during these hot months.

For fitness tips and advice:

Andre Brown

Tel: (876) 426-8218

Instagram: supreme_fitnessja

_ab4700@hotmail.com

www.supremefitnessja.com