15 Leg Exercises For Women, Strengthening The Lower Part Of The Body

0
1404
leg workouts for women
ImageSource: www.flickr.com

Leg exercises for women is one of the only way which could help them to tone their legs make them fit. These few leg workouts are for beginners and these leg workouts can be done at home which are women-friendly. These legs exercise for women not only benefits legs but also your abdomen also tones your tummy. Mentioned below are the leg exercises which can be performed by women at home which benefits their thighs and legs.

Benefits of Leg Exercise

1. Incredible Glutes

Incredible Glutes
ImageSource: www.flickr.com

I don’t know any individual who doesn’t welcome a tight and shapely butt. We as a whole know folks cherish a decent ass. Leg workouts benefit your butt region to tone up and it’s been demonstrated that young ladies discover a person’s butt the most appealing piece of their body.

2. Expanded Growth Hormone and Testosterone

Doing workouts like squats and deadlifts is an incredible method to build the arrival of development hormone and testosterone and benefits their growth. This leg workout you will likely form muscle quick, you ought to dependably be endeavoring to normally expand your development hormone and testosterone levels.

3. Prevents back pain

Prevents back pain
ImageSource: www.flickr.com

With these benefits of leg exercises for women, you can prepare your glutes, hip flexors, quadriceps and hamstrings and in this manner diminish your danger of lower back wounds. Be that as it may, a legitimate shape is vital. In case you’re performing lower body practices shamefully, you can expand your danger of back agony and damage.

4. Better Metabolism

Working out more leg muscles with an exercise likewise makes it a greater calorie-burner. A lower body exercise comprising of squats, step-ups, leg augmentations and jumps consumes a genuine number of calories.

Having more general fit mass as muscle gives your digestion a long haul support, as well. A more slender body consumes more calories throughout the day, when you’re working out and when you’re definitely not. This makes it simpler for you to keep up or get more fit. These women leg exercises can be done at home also.

Technique for Leg Exercises For Women

1. Hamstrings:

a) Leg Balance Warrior 3

Leg Balance Warrior 3
ImageSource: www.popsugar.com

This leg exercise of the deadlift challenges the center with each rep. Even with one leg off the floor, the two hamstrings take a shot at each rep.

How To Do:
  1. Remain to your left side foot with your correct leg lifted to 90 degrees and your correct knee bowed.
  2. Achieve your middle forward as you protract your correct leg behind you. Achieve your arms overhead for adjust as your middle and leg come parallel to the floor. Keep your left knee marginally bowed.
  3. Hold this posture for a minute, and after that range through your correct foot sole area to connect with the back of the correct leg.
  4. Moving with control, present your correct leg and come back to standing upright. This finishes one rep.
  5. Complete 10 reps on every leg.

b) Deadlifts

Deadlifts
ImageSource: www.popculture.com

This leg exercises, the whole back of your body and works out a greater number of muscles than essential squat. Deadlifts likewise give a stretch exercise to the hamstring with each rep to keep the muscles on the back of your legs adaptable and slender.

How To Do:
  1. Stand holding a couple of medium-weight dumbbells (or barbell) in each hand, arms at your sides, with your knees marginally bowed.
  2. Keeping your arms straight and knees marginally bowed, gradually twist at your hip joint, not your midsection, and lower the weights beyond what many would consider possible without adjusting your back, which ought to stay straight. Looking forward, not at the ground, will enable you to abstain from adjusting your back. Keep the weights near, relatively touching, your legs.
  3. Crush your glutes to gradually pull yourself up. Make sure not to utilize your back or round your spine!
  4. Complete 12 reps.

2. Inner Thighs:

a) Slider Side Lunge

Slider Side Lunge
ImageSource: www.verywellfit.com

This leg exercise at home, workouts the legs and glutes, yet as you slide your leg back to focus, your inward thigh does all the work. You can utilize a Valslide for this thigh work out, or a cover of a plastic compartment will take a shot at the cover. Or then again wear socks and attempt it on a wood floor.

How To Do:
  1. Remain with your feet a couple of inches separated, with your correct foot on the plastic top. Make a clenched hand with one hand and glass your other hand over it. Keep your hands before your chest all through the exercise enable you to remain adjusted.
  2. Place weight into your left leg, and as you gradually twist your left knee and hunch down, slide your correct foot out to the side. At that point, as you gradually rectify your leg, slide the correct foot back in. The vast majority of your weight stays on the leg that is not moving.
  3. Complete 10 reps with every leg.

b) Sumo Squat

Sumo Squat
ImageSource: www.skinnyfitmom.com

This squat variety concentrates the workout of internal thighs as you rectify your legs. You may even feel a touch of extend at the base of the squat.

How To Do:
  1. Remain with your feet wide, toes bringing up. Curve your knees, bringing down your hips profoundly, so your thighs are parallel with the floor. Make a point to hold your weight back in your foot rear areas.
  2. At that point ascend go down, fixing the legs totally and pressing the glutes at the highest point of the development to take full advantage of the activity.
  3. Complete 15 reps.

3. Quads:

a) Wall Sit

Wall Sit
ImageSource: www.howtorunguide.com

It may not seem as though you’re doing much leg workout as these are also for beginners, simply inclining toward a divider, yet this leg workout truly will make you feel the consume in your thighs. This is an awesome exercise for thighs and legs to keep sprinter’s knee, which influences more female sprinters than male. Furthermore, this leg exercise works the quad in a protracted position to keep the thigh from building up.

How To Do:
  1. Remain with your back against a divider, setting your feet around two feet before you. Feet ought to be hip separation separated.
  2. Twisting knees, slide your withdraw the divider until the point that your knees are at 90-degree edges. Your knee joints ought to be over your lower leg joints, so you may need to inch your feet more distant from the divider to make an appropriate arrangement. Try not to give your knees a chance to fall into the midline of your body or influence outward.
  3. Hold for 30 to 60-second

b) Goblet Squat

Goblet Squat
www.flickr.com

To truly work out your legs to their maximum capacity, you have to go low in your squats. This variety reinforces the whole leg and works the quads through an expansive scope of movement. The cup squat can be done with or without weights, yet whichever way you will work your whole leg.

How To Do:
  1. Remain with your feet more extensive than bear width with toes brought up out. In the case of utilizing a dumbbell, hold it at chest level with the two hands.
  2. Holding your back level, push your hips back, twist your knees, and lower your body until the point that your thighs are parallel to the floor and your elbows touch your knees.
  3. With your weight centered in your foot rear areas, propel yourself up to the beginning position.
  4. Complete 15 reps.

c) Twisted Chair Pose

Twisted Chair Pose
ImageSource: www.greatist.com

Yoga is extraordinary for exercising your thighs, and Chair Pose leg workout does only that. Your thighs will pain after this move, this leg exercise is also called Fierce Pose. Like the divider sit, Chair Pose workouts your quads in an extended position, and crushing your legs together likewise gets the internal thighs. Including the contort transforms this posture into a multitasking move by exercising the abs as well.

How To Do:
  1. Remain with your legs together and mollify your knees. Place your arms overhead and touch your palms together as you overlay your chest down toward your knees.
  2. Keep this posture as you bring your tailbone down in a little small movement .
  3. Keep your legs pressed together for help.
  4. Now cross your right thigh, and hold it for 5 breaths. Ascend back to focus and bend to one side for another five breaths.
  5. Rehash this legs and thighs workout twice more on each side to finish one rep.

Best Exercises For Leg

1. Plie Squat Calf Raises

Plie Squat Calf Raises
ImageSource: www.spotebi.com

How To Do:

  1. Keep your legs wide apart until they cross your shoulders
  2. Place hand on your hips
  3. Squat till your legs are parallel to the ground
  4. Now, raise your heal with the same posture and keep it for 2 seconds

2. Squat Jumps

Squat Jumps
ImageSource: www.transformfitspo.com

How To Do:

  1. Stand on your feet, width apart till it crosses hips.
  2. Sit in the squat position
  3. Place hands straight in the air
  4. Now, jump into the air with your legs straight, swing your hand next to thighs.
  5. Land on your feet with the same squat position and continue.

3. Bodyweight Squats

Bodyweight Squats
ImageSource: www.amazon.fr

How To Do:

  1. Keep your legs wide apart until they cross your shoulders
  2. Squat till your legs are parallel to the ground
  3. Now, stand back with your feet apart and go back to the previous position.

4. High Knee Toe Taps

High Knee Toe Taps
ImageSource: www.womenshealthmag.com

How To Do:

  1. Stand to face a chair and raise your legs until it reaches the chair.
  2. Place hands on the side
  3. Repeat this on the alternative legs.

5. Curtsy Lunges

Curtsy Lunges
ImageSource: www.womenshealthmag.com
How To Do:
  1. Stand straight with feet hip-width apart.
  2. Place your right leg diagonally behind your left leg and bend your knees to lower into a lunge posture.
  3. Push your right heel to stand, and go back to the same position.

6. Single Leg Calf Raises

Single-Leg Calf Raises
ImageSource: www.directlyfitness.com
How To Do:
  1. Place your feet hip-width apart.
  2. Raise your knee to hip level, toes pointed, hands on hips.
  3. Keep your core muscles tight as you lift your other heel as high as you can.
  4. Hold this posture for 3 seconds.

7. Reverse Lunges With Knee Lifts

Reverse Lunges With Knee Lifts
ImageSource: www.nutritiontwins.com
How To Do:
  1. Stand with your feet about shoulder-width apart.
  2. Step back your foot, land on your toe and bend both knees into 90-degree angles.
  3. Push through your right heel
  4. While standing up, thrust your knee toward the chest.

8. Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift
ImageSource: www.popculture.com
How To Do:
  1. Take a pair of dumbbells in your hand
  2. Hold them with your hand placed opposite to the floor
  3. Now, bend your back and dumbbells keeping it parallel to the ground.
  4. Hold this posture for 2 seconds.

9. Inner Thigh Leg Raises

Inner Thigh Leg Raises
ImageSource: www.skinnyfitmom.com
How To Do:
  1. Lie down on one side with legs straight and on top of each other and your torso flat.
  2. Cross your top leg over the bottom one, bending the knee, so that your top foot is in front of your bottom one.
  3. Lift your bottom leg toward the ceiling in a slow and controlled movement. Keep your torso stable throughout the exercise.

10. Pistol Squats

Pistol Squats
ImageSource: www.wholeliving.com
How To Do:
  1. Stand with your feet apart and hand next to thighs.
  2. Slowly raise your leg few inches and lower your back like a squat.
  3. Meanwhile, raise your hand keeping them in front of your face.
  4. And go back to the standing position.

11. Side Leg Raises

Side Leg Raises
ImageSource: www.gofitstayhealthy.com
How To Do:
  1. Lie down sideways on a matt.
  2. Lift your torso up with a forearm. Stay still.
  3. Now, lift the top leg a few inches away. Up and down

12. Single-Leg Glute Brides

Single-Leg Glute Brides
ImageSource: www.losethatgut.pw
How To Do:
  1. Lie down on your back with your knees folded up.
  2. Raise on leg straight on the knee.
  3. Now, lift your torso up and down.

13. Inverted Inner Thigh Openers

Inverted Inner Thigh Openers
ImageSource: www.dancespirit.com
How To Do:
  1. Lie down on your back with your knees folded up.
  2. Raise on leg straight on the knee.
  3. Move the raised leg sidewards and back

14. Hip Bridge

Hip Bridge
ImageSource: www.stylesatlife.com
How To Do:
  1. Lie down on your back and fold your knees
  2. Now raise your entire back with arms on the ground
  3. Hold it for 10 seconds

15. Side Lunges

Side Lunges
ImageSource: www.byrdie.co.uk
How To Do:
  1. Stand with feet apart crossing the hip.
  2. Take a big step to the right. Bend your right knee and push your bum back.
  3. keep your left leg straight.
  4. Keep your chest lifted and core tight.

Best Diet Tips for Leg Exercises

It is important to maintain a diet while doing few leg and thigh exercise for women at home, because our body needs enough proteins and nutrients according to it. I suggest you not to do leg and thigh exercises on an empty stomach as it may make you feel weak and not able to do all leg and thigh exercises for women at home properly.

Here are few diet tips for those doing leg exercise for women –

  1. Eating grilled meat would supply enough proteins for your legs. Example, grilled chicken.
  2. If you’re a vegetarian then try to add both fruits and vegetables to your salad and keep it lite
  3. If required you can add a bit off seasoning to it.
  4. Do not forget your eggs. Eggs are one of the important items to keep your leg workout on point.
  5. Prefer using more of skimmed milk.

It’s alright to eat post workout but after at least with a 30 minutes gap. I prefer you guys to eat anything lite which is enough for the body to supply energy. For example, salad, water fruits, milk and avoid oily foods after a leg workout. This diet can be followed by leg workout beginners and women too.

By following these leg exercises for women can benefit from the factors mentioned above which can help them to work well and be fit. Women can do leg exercises at home and need not worry these leg exercises for women are for beginners too.

More Related Articles:
 

NOTE:The details updated on our website are purely for information purpose. Whilst these articles are owned by us, they are based on honest ideas, opinions and suggestions of our erudite writers. We make no representations or assurance of any kind; expressed or implied, with respect to the website or information, products, services, or related graphics contained on the website for any purpose.The inclusion of any link does not necessarily imply a recommendation or to endorse the views expressed within them. If you find any conflicting or copyright infringement issues, please let us know as we yearn to resolve them immediately. If you have any questions about our Privacy Policy, feel free to CONTACT US.