I think a great exercis for the legs and upper thighs are to be on a bike with a 10 gear change and have each setting on the highest number and ride your bike for about 30/45 minutes ( with a few hills also )

I agree that riding a bike is a good way to shape your legs; However what do you go by How far you ride or how long you ride.

Does anyone know of a good way to exercise tone calves?
Not thighs but the calves themselves. The only ways I can think of is through running and walking the stairs but this is very painful on my knees. Is there anything else that's more focused? like a particular weight training machine?

Lying on ur back with an elasticy nylon band (not sure what their called...used in yoga) and placing it around one ur foot near ur toes, then raising the leg (a little bent or straight doesnt matter) and then flexing and unflexing the foot (forwards and backwards) works the calves really well, stretching ur leg at the same time.
Thats all i got

Stand on the edge of a stair step on the balls of your feet while holding on to the railing. raise your body weight up onto your toes then back down below the edge of the step. keep doing them till you feel the burn, do three sets like this. wear a back pack with some weight in it if you really want to work them.

Standing calf raises - stand anywhere on one foot with other leg slightly bent (touch counter or wall lightly for support if needed), rise up on toes and ball of foot, lower until your heel just barely touches the floor. You are lifting your body weight with your calf muscle. You will feel it pretty quickly. Do 10-15 reps, switch legs. Do 3 sets.

You can do this anywhere, while watching TV, while doing the dishes, while brushing your teeth, or get up from your desk/computer at work/home and quickly do them.

Good Deal and Great Topic Here.....


Riding your bike brings back the Kid in you and also is awesome for your health!

Here is a few pic's of my saturday June 10th ride from Libertyville Il to The Wisconsin State Line ! It feels good !! You gotta want it !!

http://www.hawgdaddysgym.com/Bike/IMG_1568.jpg

http://www.hawgdaddysgym.com/Bike/IMG_1552.jpg

http://www.hawgdaddysgym.com/Bike/IMG_1565.jpg

Ride on my friends
Best Wishes
HAWGDADDY
http://www.weightsupportgroup.com

why dont u try squat exercise....
ive done it for three weeks and i love it... i can feel the difference... especially on my butt... it really tone ur butt and thigh..

The eliptical trainer gives me the best workout besides barbell squats.

The only exercises which appeal to me are the ones which work mainly the leg muscles so I always end up with totally chunky legs

I use squats with a smith machine, deadlifts with freeweights, and the leg press and leg curl machines in the gym. Then on dog-running days, I do a series of unweighted high kicks, lunges, and squats as part of my warm up - followed up by the running exercise itself.

My legs and rear end are the leanest and most firm bits of me! Shame about some other bits! Hopefully some calorie counting in the Spring will help sort that out.

The different variations of the free weight squat and deadlift are the best exercises for your quads and posterior chain.

After reading through this thread, let's remember that there is really no such thing as toning. An exercise either builds muscle or it doesn't. The act of "toning" is more a function of fat loss than anything else.

Also, unless you are an absolute newb to the weight room or resistance training, you are not going to add any appreciable amount of muscle mass unless you are in a caloric surplus.

I agree it's so great exercis

you said that walking the stairs is very painful on your knees. but maybe just walking in general but adding some more steeper hills and keeping your posture up right instead of leaning into the hill *told that by a cross country coach*. it kinda gives me a little tensity in my calves after a while though..