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healthline.com - 30 Ways to Tone Your Legs - Healthline

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Strong legs help you walk, jump, and balance. They also support your body and let you enjoy everyday activities. If you want to tone your legs , follow these exercises and tips.

1. Squats

The squat is one of the best exercises to tone legs. It also sculpts the butt, hips, and abs. Squats are ideal if you have back problems. Since they’re done while standing up and without extra weight, they won’t strain the back. For balance or extra support, perform your squats standing alongside a wall or next to a chair or the edge of a table with one hand on the object. Resist the urge to pull on it or push off from it.

2. Lunges

Lunges work your thighs, butt, and abs. This move uses both legs at the same time, making it a great exercise for strong legs.

3. Plank leg lifts

Regular planks target the upper body, core, and hips. You can add leg lifts to strengthen your butt and upper legs.

4. Single-leg deadlifts

The single-leg deadlift will sculpt your butt, hips, and upper legs. For balance, place your hands on a wall or chair.

5. Stability ball knee tucks

Doing knee tucks on a stability ball will tone legs fast. It works your calves, shins, and abs. For this exercise, you’ll need a stability ball that’s properly inflated.

6. Step-ups

Step-ups are like one-legged squats. The repetitive movement will work your thighs, hips, and butt. You’ll need a knee-height plyometric box or raised platform. To limit stress on the knee, always step onto the center of the box.

7. Box jumps

You can also do box jumps on a plyometric box. This explosive workout is one of the best ways to tone your legs, butt, and core. When you land on the box, drop your hips to absorb the force. Don’t lock your knees and quads. This can hurt your knees.

8. Speedskater jumps

Speedskater jumps, or lateral jumps, engage your leg muscles. This high-intensity move also improves your lunging power and ability.

Start with small jumps. Over time, you can try bigger jumps.

9. Resistance band leg presses

You can use a resistance band to mimic the movement of machine leg presses. This exercise targets your butt, quads, hamstrings, and calves.

To challenge yourself, use a thicker or shorter band.

10. Bridge

The bridge tones your hips, thighs, butt, and core. To make it harder, wrap a resistance band around your thighs.

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Is 10k steps a day OK?

webmd.com - Turns Out There Is Something Special About 10,000 Steps a Day - WebMD

Oct. 5, 2022 -- It became conventional wisdom in many fitness circles a few years ago that we should all try to take 10,000 steps a day. With daily fitness trackers keeping count, many people tried to hit that number – and some occasionally wondered if 10,000 was, in fact, some kind of important number.

Turns out: Yes, it is, according to new research.

A study in JAMA Neurology found that walking about 10,000 steps a day was linked to less cardiovascular disease (heart disease, stroke and heart failure), 13 types of cancer, and dementia. Taking 10,000 steps is about the same as walking four or five miles, depending on your stride. Still, the new research says you don’t have to take that many to get health benefits. For example, 9,800 steps lowers the risk of dementia by 50 percent, the research suggests, but taking just 3,800 a day lowers it by 25 percent. A companion study in the journal JAMA Internal Medicine found that for every 2,000 steps a day, you could lower your risk of premature death by 8% to 11%.

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