Both upper and lower body workouts are equally important for maintaining fit and toned body.
Most often, people are unaware that leg exercises are as important as exercising the arm or waist, especially women who find it challenging to shape their legs.
In this article, we will focus on leg exercises for women. Building strong legs are important as they keep you moving all day – from walking up a flight of stairs to lifting a heavy bag, your leg muscles are involved.
The leg muscles are broken down into 3 main groups – the quadriceps, the hamstrings and the calf muscles.
Squat is a common, simple and effective exercise for strengthening and toning the large muscles of the legs. The primary muscles that work during the squat are the quadriceps femoris, adductor magnus, and the gluteus maximus.
All these muscles contract and relax and move skeletal bones to create movement in the body. So, to keep these muscles strong, here are some leg exercises to try at home.
1. Squats
How to do:
Stand with your feet wide apart and keep your back straight.
Bend your knees and lower your butt toward the floor.
Go down as much as you are comfortable.
Hold this position briefly and then raise yourself to the standing position.
Do this for 10 reps.
2. Side lunges
Side lunges, also known as lateral lunges, help strengthen the thigh muscles and increase flexibility. This exercise involves all the major muscles including quadriceps, hamstrings, calves and glutes.
How to do:
Stand with your feet hip-width apart.
Keep your back straight and take a big step to the side.
Ensure that you keep your torso upright and lower the knee of the leg till it is bent at around 90 degrees.
Keep your chest straight and core tight and repeat on the other side.
Do this for 3 reps.
3. Side leg raises
The side leg raise is an effective exercise that builds strength in the outer thighs and the hip abductors. This exercise targets the gluteus maximus which helps in better hip movement, stabilizes the body, and improves muscle endurance.
How to do:
Lie on one side and straighten out your legs.
Lift your top leg towards the ceiling and bring it down slowly.
Ensure that you lift your hip and butt and not your lower back.
Repeat this position for 12 reps on each side.
4. Calf raise
Calf raise is one of the easiest exercises, it improves your muscular strength and tones the legs. It works the tibialis posterior, gastrocnemius and soleus muscles of the lower legs.
How to do:
Stand on one foot with your other leg bent to a 90-degree angle.
Keep your spine straight and rise up on your one toe.
Hold this position for a while and lower your toe down.
Do 15 reps on each side.
5. Banded lateral walk
The banded lateral walking exercise increases joint stability, improves hip stability and strengthens the hip abductors. It also engages many of the deep muscles that stabilize the pelvis.
How to do:
Underneath your feet, place a mini resistance band and stand with feet hip-width apart.
Bend your knees slightly and step your left foot out to the side followed by your right foot.
Repeat this for 10 reps
6. Single-leg Deadlift
This exercise develops single-leg balance, improves muscle movement through the hips, legs and back for better movement skills and posture.
How to do:
In your right hand, hold a kettlebell and stand on your left leg.
Lean forward and extend your right leg behind you.
Lift your extended leg and bring it back to normal position.
Do this for 12 reps.
7. Box Jump
Box jump exercise works all of your leg muscles and strengthens your core. It also speeds up your endurance and improves cardiovascular health.
How to do:
Stand facing the box with your feet apart.
Bend your knees and keep your back straight.
Spring up onto the box and jump back down to start.
Do this for 10 reps.
