Get Leggy In 30 Days

Show off your shapely pins in just one month with our lengthening and strengthening workout.

Portrait of Tammy Strobel

With the weather being so warm nowadays, it’s time to ditch the tights and show off toned legs with our 30-day workout. “Strong legs don’t just look great, they’re also important to make sure your upper body is supported,” says personal trainer Lucy Gornall. And those leg muscles are big, so giving them a workout means plenty of calorie burning. What’s more, you’ll increase muscle tone, which decreases with age. Here’s how to trim and tone your pair. 

HERE’S YOUR CHALLENGE CHART: GET TICKING! 

1

5 x Standing calf raise

5 x Squat

5 x Single leg lift 

2

7 x Standing calf raise

7 x Squat

7 x Single leg lift 

3

9 x Standing calf raise

9 x Squat

9 x Single leg lift 

4

Rest Day

5

11 x Standing calf raise

11 x Squat

11 x Single leg lift 

6

13 x Standing calf raise

13 x Squat

13 x Single leg lift 

7

15 x Standing calf raise

15 x Squat

15 x Single leg lift 

8

Rest Day

9

17 x Standing calf raise

17 x Squat

17 x Single leg lift 

10

19 x Standing calf raise

19 x Squat

19 x Single leg lift 

11

21 x Standing calf raise

21 x Squat

21 x Single leg lift 

12

Rest Day

13

21 x Standing calf raise

21 x Squat

21 x Single leg lift

14

25 x Standing calf raise

25 x Squat

25 x Single leg lift 

15

Rest Day

YOUR TOP TONING MOVES

This workout will target all your leg muscles, including hamstrings and quads (the front and back of your thighs) and calves – key for all you ballet flat lovers, who tend to neglect this area. 

BASIC MOVES

SQUATS

Stand with feet hip-width apart. Bend knees and push bottom back and down into a squat position. Keep chest up and look forward. Push up through your legs and return to start. 

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TIP: This is great for quads. 

STANDING CALF RAISES

Stand with feet together and slowly rise up onto your tiptoes. Hold and lower back down. You can also do this on the edge of a step. Stand with the majority of your foot hanging off the back of the step. Push down into your toes, so heels rise. Lower back down. 

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TIP: This is great for boosting balance. 

SINGLE LEG LIFTS

Use a chair or the edge of the sofa. Lie on your back arms by your sides, left foot on the chair, right leg straight up in the air. Press left foot into the chair and lift your whole body off the floor, without moving your head and shoulders. Lower down and repeat on other side to complete one rep. 

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TIP: Use a Swiss ball to make it more challenging. 

ADVANCE MOVES

SQUATS WITH WEIGHTS

Perform a squat while holding a dumbbell in both hands. Elbows should be bent so the dumbbell is held close to your body. Choose a weight that will challenge you, but don’t sacrifice your form for a heavier dumbbell, as you could injure yourself. 

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TIP: Avoid bending your knees over your toes. 

CALF RAISE WITH DUMBBELL

Perform a calf raise (see left), this time holding a dumbbell in each hand. 

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TIP: You could also try performing this on one leg at a time to ensure one side isn’t overworked. 

ROMANIAN DEADLIFTS

Stand with feet hip-width apart, knees soft, torso upright. Holding a dumbbell in each hand, hang down in front of your body in overhand grip. Push your bottom back, keeping legs fairly straight – your torso should end up almost parallel to the floor. Ensure your head and neck stay in line with your torso. Then push your bottom forward again – your torso should follow – until you’re back in the starting position. 

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TIP: This will work hamstrings and glutes. 

16

5 x Calf raise with dumbbell

5 x Squat with dumbbell

5 x Romanian deadlift 

17

7 x Calf raise with dumbbell

7 x Squat with dumbbell

7 x Romanian deadlift

18

9 x Calf raise with dumbbell

9 x Squat with dumbbell

9 x Romanian deadlift 

19

Rest Day

20

11 x Calf raise with dumbbell

11 x Squat with dumbbell

11 x Romanian deadlift

21

13 x Calf raise with dumbbell

13 x Squat with dumbbell

13 x Romanian deadlift

22

15 x Calf raise with dumbbell

15 x Squat with dumbbell

15 x Romanian deadlift

23

Rest Day

24

17 x Calf raise with dumbbell

17 x Squat with dumbbell

17 x Romanian deadlift

25

19 x Calf raise with dumbbell

19 x Squat with dumbbell

19 x Romanian deadlift

26

21 x Calf raise with dumbbell

21 x Squat with dumbbell

21 x Romanian deadlift

27

Rest Day

28

23 x Calf raise with dumbbell

23 x Squat with dumbbell

23 x Romanian deadlift

29

25 x Calf raise with dumbbell

25 x Squat with dumbbell

25 x Romanian deadlift

30

Rest Day

TIP Stretch before and after your workout to avoid injury. Factor in rest days to encourage muscle growth. 

TEXT: BAUERSYNDICATION.COM.AU / ADDITIONAL REPORTING: SEAH PEI JUN