It is very necessary for women to perform thighs exercises and leg workouts as tremendous amount of fats tends to accumulate in these regions. Apart from this, having toned and fit legs also adds a lot to the overall personality of an individual. However, to get those sexy legs, you will need to find some time from your busy schedule and train your leg muscles on a regular basis.
Just exercising your leg muscles once a week can give you visible changes within a short period of time. Our legs consist of large groups of muscles namely, the quadriceps, hamstrings and calves muscles and to get the best results, each muscle groups should be trained using different set patterns and frequencies. Exercising the leg muscles increases the body metabolism which, in turn, reduces the unwanted fat by burning the calories. This ultimately results in strong and sculpted legs. So don’t waste any more time and have a look at the following leg exercises for women which will surely help you to get the most attractive legs.
Top Leg Exercises for Women
Dumbbell Squat:
- Stand with your feet shoulder width apart and grasp dumbbells to the sides.
- Bend your knees forward and keep back and hips straight to bend behind. Descent and place the dumbbells on the floor.
- Extend knees and hips until legs are straight.
- Repeat the action for 10-12 times in one set and complete a total of three steps.
- Be sure to perform the exercise slowly with equal distribution of weight on both the legs to avoid injury.
Dumbbell Lunge:
- Stand with dumbbells grasped to sides and feet shoulder width apart.
- Lunge forward with first leg and then land on your heel and then forefoot. The back leg should bend until the knee is almost touching the floor and the first leg (front leg) should bend till the knee points forward.
- Hold the position and then return to the original standing position by forcibly extending hip and knee of forward leg
- Repeat the action with the opposite leg
- Perform the exercise in a 3 set and each set containing 10-12 repetition.
Hamstring Bridge with Stability Ball:
- Lie on your back on the floor with your legs bent and your bottom of the feet resting on the stability ball.
- Lift your hips up off the floor and hold the position for few seconds (2-3sec) while contracting your butt and hamstrings simultaneously.
- Lower your hips to the original starting position and repeat it.
- Do it for 2-3 sets containing of 10 repetitions.
Toe Squat with Overhead Reach:
- Stand straight with inner knees and feet touching each other.
- Grasp a dumbbell with both hands straight over your head.
- Slowly bend your knees and lower your hips to a half-squat until you assume a position like sitting in a chair.
- Then rise up on the ball of your feet and try to maintain the position for few second while lowering your butt down and back up to the half-squat position
- Repeat the exercise for 3 sets and each sets consisting of 10-12 repetitions.
Seated Calf Raise:
- Sit on the fitness ball with your feet shoulder width apart and resisting dumbbells on top of thighs.
- Raise both the heels by pressing the ball of the feet against the floor.
- Repeat the exercise for 3 sets and each sets consisting of 10-12 repetitions.
Squat with Exercise Ball:
- Place an exercise ball sandwiching between the wall and your back.
- Slowly squat down until you reach a sitting position, simultaneously pressing and rolling the exercise ball with your back and hold for several seconds.
- Then go back to the starting standing position maintaining the balance between your back and the exercise ball.
- Repeat for 3 sets of 10-12 reps.
Laying Leg Circles:
- Lie on your back on floor with arms resting on side and palm facing the floor.
- Keeping the hip still on the floor, lift your leg up so that the toe of your feet points the ceiling and make 6 small clock wise circle and 6 anti clock wise circle in the air.
- Then repeat the procedure for the opposite leg.
- Do the exercise for three sets.
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