The best weight training exercises are squats, deadlifts, and their variations. Ensure that you are doing at least one kind of squat or deadlift at each (full body) workout. Then, if you want to do more for your upper legs, consider seated knee extensions, leg presses, leg curls. Of course, you could supplement back squats with hack squats or sissy squats, or just use front squats. For calf training, alternate (at different training sessions) doing standing or donkey calf raises with seated calf raises. Also, do not forget to work the muscles on the front of your shins using a D.A.R.D. machine or weighted toe raises.
Strength in the upper body can be improved by lifting weight or pushups. Strength in the legs can be improved by running, weight training, or exercises such as squat thrusts.
Runners should focus their weight training on the legs. Leg curls, leg lifts, and exercises for the calf muscles are going to give you the best results.
Some weight exercises that are best for toning legs include squats and leg presses. Running is great for toning the legs and the entire body in general.
The best exercises for legs are either machines like an elliptical, a Bowflex or just an ordinary set of free weights. With an elliptical you are doing leg-centric cardio, the other two allow for more weight training and strengthening of the legs.
Cardio and good training for legs.
Healthy diet & exercise Running, also leg toning exercises, strength training
The next day after doing body weight exercises, your arms and legs will feel light because they are healing themselves. They will also be sore at times while your body repairs them.
That sounds like a really weird desire. Losing weight on legs would be through losing some weight all over, and not doing any strenght building exercises for the legs. For gaining weight on stomach I have no idea, unless you can get pregnant.
By doing strength and resistance training exercises on your lower body. Your fat cells are probably more concentrated in your lower body so you need to shrink them by dieting. Your body will lose weight wherever fat cells are concentrated.
The easy exercises that you can do to make your legs smaller is jogging.
It is difficult to pick and choose where you can loose wieght. That is called spot reduction and is unlikely to happen. Cardio exercises are a great way to maintain calorie balance or a negative calorie count and will help loose weight (in general). You can also add some weight training with some squats, leg press, and other leg exercises to help tone the legs. Light weights, high reps help to tone and not bulk up. Weight training is probably your best bet, and you will also burn more calories at rest if you have more lean muscle because your body works harder to maintain that compared to fat.
Your body loses weight as a whole, the best fat burner is heavy cardio exercise, biking and running are the first ones that usually come to mind. Spot training is a myth, you can not do a sit-ups and lose belly fat (only)....