Fitness and exercise: Quick tips for great legs

· Just 15 minutes of fast walking or jogging every other day will increase stamina and tone legs. Try to vary the walk over different terrains and gradients for maximum benefit. Once you get into the swing, alternate walking in flat shoes and heels to work the calf muscle at a different stretch.  

 · If you don't have time for the gym, stand on the edge of a step with heels hanging over the edge for single leg calf raises. Slowly raise one heel by standing on tip-toes, hold for one second and slowly lower the heel, holding the wall for support. Try three sets of 10 repetitions on each leg and, for a harder option, try not to use the wall for support as your calfs are then trained to control the movement.  

· Dig out your skipping rope. Skipping is a great way to get fit, shape legs and burn calories – 70-110 in ten minutes. Try four lots of five-minute repetitions to trim hips, thighs and bottom and for a challenge try to bound higher on each skip – but do it on a soft surface such as grass.

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