Eating a healthy diet and regular exercise are two of the most important things you can do to lose weight and keep it off. Strong, lean muscles burn more calories, and for that reason alone, anyone trying to take the weight off would do well to add exercise to a sensible, lower calorie diet. Of course, there are other reasons women want to exercise. One of those reasons is looking good.
With the leg and buttocks muscles being the largest in the body, it just makes sense that one should work on them to maximize weight loss efforts. There are numerous specialty exercises that women can use to create stronger, leaner, and better looking legs. Here are some of the best leg exercises for women.
Ball Squat For The Legs
Using an exercise ball and a wall, you can target your thigh muscles for a great workout. While standing close to a wall, and with feet about as far apart as your shoulders, place the exercise ball in the curve of the lower back holding it in place against the wall. With just enough pressure to keep the ball between you and the wall, keep your shoulders level and your hips square while bending your knees and lowering yourself to about 10 inches. Hold this position for as much as three seconds and then return to the original position. 3 sets of 10.
Dumbbell Lunges For The Glutes
An effective exercise for the glutes is the dumbbell lunge which utilizes the weight of two dumbbells, one held in each hand. Begin by standing upright keeping your hands down at your sides. Take a step forward with one foot about two feet in front of the other. At the same time lower your body and the other knee to the floor keeping the forward leg straight up and down. Return to the beginning position, and repeat with the other leg. 3 sets of 10.
Lying Leg Curls For The Hamstrings
It can be tricky to exercise the hamstrings, but lying leg curls will do this and requires an angled leg curling machine. To begin, the machine should be adjusted to your height. While lying face down, position the curling machine pad at the back of your legs, just below the calves. Keeping your toes straight, slowly begin curling your legs without letting the rest of your legs rise from the padding. Curl as far as you can and hold a second. Then return to starting position with 3 sets of 10.
Tone The Calves With Heel Raises
Heel raises tone the calves. With your feet spread at shoulder width, and standing straight, slowly begin rising up on your toes. Smooth, deliberate movements are important with this exercise and you should avoid bouncing and jerking. Dumbbells can be added as part of this exercise, holding them in your hands. 3 sets of 10..
Walk up and down the stairs of your home, the bleachers at your local high school or college, or the stairway at work on your lunch break. You can go at your own pace so you do not push beyond your current level of physical fitness, but you will burn calories and work up a sweat with every workout. Stair climbing works all the major muscles in your legs & greatly improves your cardio. Why do you need the stair climber at the gym when you can walk up and down your own steps free of charge?
These are some of the best leg exercises for women, and if you do them regularly you will see great results in no time.
Keep training hard,
P.S. I love hearing from my readers! If you found this beneficial or have some leg exercises that you’d like to add to the list, drop me a line in the comments section below.
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