Free Personal Health Scorer Click here

Top 5 Sports for Shapely Legs

Posted on by Micah Lindsay-Brown

A toned pair of legs look great but can also be super functional as well.

Running could be good way to keep your legs in shape, but if you’re looking for something more dynamic with less road pounding involved, a sport could be a fun way to burn calories while also toning your legs from top to bottom.

Here is the countdown of the top sports effective for toning and shaping your legs while at the same time making you and your whole body more functional.

5. Basketball or Netball

If you watch the NBA you know it produces some pretty buff and often tattooed up shoulders and arms.

But did you know that running around the court, jumping and changing direction is a very effective workout for your legs. Playing a game of basketball or netball will burn around 500 calories and help you develop and define calves, quads and glutes.

Since jumping on hard surfaces can be hard on your joints, make sure you always find a shoe that provides good support.

4. Tennis

From Anna Kournikova to Serena Williams, it’s clear that tennis is sure way to keep your legs toned. In fact I struggle to think of a top player, male or female without awesome legs.

The lateral movements in tennis are great for toning adductors and abductors (inner and outer thighs). You can schedule a doubles match if you want to have fun while working out, or you can also practice by yourself with a backboard. The running around, paired with the twisting motions will work out every muscle group in your legs, while burning around 500 calories per hour.

3. Biking

Stationary bikes will work, but take your workout outdoors to keep you interested and activate more stabilising muscles. Biking is an excellent way to tone all of your leg muscles at the same time, from quadriceps to hamstrings. If you’re looking for an extra challenge, try toe clips, which increase the resistance of the pedals.

Moderate cycling, can burn over 550 calories per hour if you weight around 70-80 kg.

2. Beach Volleyball

I wanted to put this sport at number one but it would look biased since it is my sport of choice to play.

A great way to work out while having fun, beach volleyball takes all the running and jumping of regular volleyball, and adds the increased difficulty of doing it on sand. It’s one of the best sports in the world for toning legs, and it can help you burn up to 500 calories in one hour. It even strengthens the muscles in the soles of your feet and because it is on sand it doesn’t have the brutal impact of hard courts.

1. Squash

I haven’t played squash in years, but without a doubt my glutes and quads are screaming the day after a game.

When it comes to indoor activities, squash is right up there one of the best sports for toning legs. I recently discovered it was rated as the healthiest sport to play by Forbes magazine, and it can help you burn a whooping 700 calories in an hour. You will get a good sweat up moving around non-stop, you’ll be working your legs to the max while toning your calves, thighs and buns.

There you have it.

You might be short on time for sport, but that doesn’t mean you can’t have the best legs of your life. Just try my FREE 12 Week Challenge trial today and feel the difference in your legs in just 10 days.

Look and feel amazing in just 12 weeks with my fitness and health videos!

MHF 12 WEEK Transformation

12 WEEK TRANSFORMATION FREE TRIAL
Abilash Menon, Doctor

I’m not what you might call an avid gym goer. Working as a doctor with long hours. The last thing I want after a busy day is to put my body through more stress. But as a health professional I knew the importance of having a healthy lifestyle.

So I needed the motivation and drive to change my life. I knew doing it alone was going to be tough and it would be long before I actually found results. I needed someone to not only motivate me to come to the gym each time but also guide me through the process of changing my life both physically mentally and also emotionally.

Then I found White Wolf Training. Initially I thought it would be just another personal trainer that would put me through an intense workout at the gym just to grind out results. Boy was I wrong. Collectively both Micah and Greg make up a team of immense knowledge and experience.

The dynamic duo not only helped me improve my physical prowess but also guided me through various other aspects of life. They taught me the importance of sleep and how it can affect my stress level. They revamped my diet and improved the nutritional value of all my meals. They were also exceptional helpful in my rehabilitation after a knee injury I suffered. Furthermore, as the kind human beings they are they also help me get through certain difficult moments in my life.

Jazmine Schrader, Registered Nurse

Micah's exercise and health coaching has had enormous impact on my well-being and overall lifestyle.
The health coaching side of our training has encouraged me to develop healthy nutrition habits and taught me how listening to my body and choosing the right foods can help me feel my best and aid my training. Micah’s knowledge of digestion and gastrointestinal health is amazing and she always has such great ideas to deal with digestion issues.

Micah has helped me form a positive relationship with exercise and completely turned around my dread of the gym. I have been able to recover from sports injuries and gain back strength ten times better than before! Training with Micah has given me such confidence and really impressed me with the fitness and strength my body has been able to build, as well as awesome weight loss.

I love training with Micah, her positive and bubbly personality is so inspiring and motivating. Overall, our training has hugely benefitted my mental and physical health and I am so grateful for the wellbeing and healthy lifestyle I have been able to build thanks to Micah.

Carol Malpas, New Plymouth District Council

I am inspired by Micah every time I train, her professionalism, dedication, holistic approach and desire to be the best person she can be leaves me feeling blessed to have spent time with her. Micah's strength has been in understanding how the mind and body work and translating what's best into personalised goals to improve my overall wellbeing. For me this has resulted in significant improvements in the quality of my life, through better sleep habits, stronger resilience, change in diet, strength in body and mind and a higher level of fitness. Thank you Micah.

Simon and Gemma

Micah is a fantastic personal trainer! Gem and I were heading overseas and wanted to get fitter and loose a bit of weight. We quickly found Micah to be excellent – she always challenges us but keeps things fun as well, she listens and works with us both as individuals and as a couple, she is professional and conscientious, she is always looking at new health and fitness ideas and how they might benefit us, she maintains good communication, and is a great friend! Micah takes a holistic approach to fitness - combining gym workouts with helping us improve our diet, sleeping habits, reducing stress, and getting us to focus on being happy.

Gem and I are at quite different fitness and strength levels, we have quite different fitness goals, and we approach the workouts quite differently. I have wanted to focus on general fitness and more cardio based workouts whereas Gem really likes the balance and confidence based workouts. Neither Gem or I are serious athletes but we have both seen great benefits in working with Micah on top of just increased fitness. Gem’s balance and her overall confidence has greatly increased. I am a competitive shooter and my work can be quite stressful – the gym, and working with Micah, has helped me become a better shooter and also helps me better release stress.

Irena Brooks, Live Magazine Editor

I first saw Micah with sore Achilles, which prevented me from running.Micah incorporated strength exercises that focused on balancing out my body. Within three months the Achilles pain had gone and it has never returned. I have been running 5-10kms 2-3 times a week ever since.

She also discovered my blood pressure was incredibly high! We quickly identified liquorice as the main culprit, but caffeine, lack of sleep and sugar were not helping. We Applied various strategies and after years of getting up anywhere between 2am and 4am most days and starting work, I now sleep incredibly well with a much improved life balance.

After a short time training I was able to loose those pesky 3-5 kilos that can make you feel blah. My limbs have far more tone now and visceral fat has decreased 25%!

Micah gave me the confidence to handstand against the wall (I’m 55), balance on my knees on a Swiss Ball while performing arm exercises and perform various routines on a Bosu Ball.

The workouts Micah designs for me feed my inner acrobat and make me think, practice balance and improve coordination.

For someone who thought they already ate a good diet I now don’t have caffeine, bread, white potatoes or rice, and have cut sugar significantly while the vegetable quota has at least doubled.

After all this time, I still love my sessions with Micah and enjoy doing the workouts she sets for me. Every session she checks where I’m at mentally, emotional and physically, and we work on making incremental improvements every time.

Wendy Hayton, Registered nurse

Training with Micah is one of the best decisions I have ever made and along with having a great GP, the best investment in my health.

I now sleep better, eat cleaner, am leaner, stronger, fitter and my knees are more stable than they have been for years. Because of her I feel empowered to take control of my eating, fitness and health outcomes. It has had positive effects on many aspects of my life

During the 3 years prior to training with Micah I had learnt to SUP/Surf (which I love), gained 10kgs with increasing low self esteem that goes with weight gain, was troubled by old knee injuries and recently turned 60.
I realised that if I wanted to be able to enjoy this new sport I was going to have to improve my fitness and overall health.

Micahs expertise and holistic approach has meant shes be able adapt the program to accommodate my changing requirements, addressing food and sleep issues, accommodating niggles from old injuries, and support me when I lack motivation. I always leave our training sessions feeling really positive.

While I will always be a very novice, fair weather SUP/surfer I'm OK with that because Im still out there doing it :) and am incredibly thankful to Micah for her passion and commitment that is enabling me to achieve my health and fitness goals.

Ngapaki Moetara, Performer and Mother

Through online health coaching with Micah I experienced more balance in my eating and could see the patterns I needed to look at. The coaching was very tailored to my health questions and the 'small steps' approach made it easier to manage the changes. The exercise programs were great and I could use what I have at home to complete them. I feel more toned with added strength. This also gave a boost to my energy levels.