Leg Exercises For Women To Tone Up.
Here are some of the best leg exercises for women looking to keep their legs lean and sexy.
The Goblet Squat.
If you are looking to work your legs to the fullest of their potential, then you need to go low when performing your squats. This squat variation not only strengthens your entire leg but also works your quads through an array of motions. This squat modification can be performed without weights or with some dumbbells or kettlebells, but whatever option you choose, you’ll still work your entire leg.
Start by standing with the feet at a position that is wider than the shoulder width and have your toes pointed slightly outwards.
- If you are using some weights, hold them at your chest level with both hands.
- Keeping your back flat, push the hips backward as you bend the knees until the lower thighs are completely parallel to the ground and elbows touch the knees.
- With most of your weight exerted on the heels, push yourself back up to your initial position.
- You should do 15 reps
The Wall Sit.
While it might not seem like you are doing much by leaning against the wall, the truth is that you will feel the burn in the thighs. This is an excellent exercise to prevent runner’s knee, a condition that mostly affects women than men. Additionally, this exercise tends to work the quads in a lengthened position, so you don’t have to worry about your thighs bulking up.
- With your feet at hip width and two feet in front of you, stand with your back pressing back against a wall.
- Bending your knees, slide down until you achieve a 90-degree angle with the knees. For proper alignment, you must ensure that your knee joints are right above your ankle joints.
- Hold in this position for a minute, relax then repeat.
This kind of exercise strengthens your entire back and works more body muscles than what a basic squat can do. Deadlifts are also an excellent way to stretch your hamstring since with every rep; you keep the muscles behind your legs lean and flexible.
- Start with a pair of dumbbells in each hand, arms slightly stretched to the side and knees slightly bent.
- With your knees slightly bent and arms straight, bend at the hip joint and take the weights as low as possible without arching your back. The best way to avoid arching your back is to look forward instead of looking down.
- Squeeze the glutes and gradually pull your upper body up. In this process, avoid using your back or rounding the spine.
- Go for 12 reps.