To help fight chubbiness and tone your thighs, let’s take a look at these 8 leg exercises for women. Women often find that they need to give great attention to leg exercises because these areas tend to store more fat, second only to the waistline.
This is especially true around the holidays, when all those extra benefits go “straight to the thighs.”
If you perform these leg exercises in a circuit training program one after the other with minimal breaks (no more than 30 seconds between sets and 90 seconds between exercises) and do it 2-3 times a week, you will soon have more strength and slimmer and more toned thighs. Also, you can place these exercises in any kind of order for your own personalized training.
In some of them you will need elements such as dumbbells, or medicine ball that if you do not go to the gym and do not have them at home you will not be able to use them, but it is not inconvenient if you do the training in your own home to use other daily elements such as weight.
Leg Exercises for Women and How to Do Them
STUCKS WITH MANCUERNAS
- Stand with your feet apart and with a dumbbell in each hand.
- Do the forward lunge with one leg and leave the other intact on the ground, with that leg you create an angle of 90 °. The back leg is bent until the knee almost touches the ground.
- During exercise, keep your back and arms straight and keep your body weight evenly distributed.
- Return to the starting position and do a full set of 10 to 12 reps on the same leg before switching from one leg to the other for 3 sets on each leg.
SQUATS WITH DUMBLES
- Stand with your feet apart and holding the weights down and in front of you.
- Now get into a squat and place the weights on the floor. Make sure to use your legs and keep your back straight to avoid lower back injuries.
- Hold in a squat position like in the picture again, this time pick up the dumbbells.
- Repeat alternating dumbbell drop and recovery with 3 sets of 10-12 reps.
HALF SQUAT WITH MEDICINAL BALL ON THE HEAD
- Stand with your feet together and bend your knees until you are in a half squat (as if you were sitting in a chair).
- Keep your knees close together and hold a weight with both hands directly above your head.
- Get up on your feet and lower your glutes down and back into a half squat position.
- Focus on maintaining your balance.
- Complete 3 sets of 10-12 reps.
SQUAT WITH DUMMY FRONT
- Stand with your feet apart in a stance wider than shoulder width apart. Point your toes outward and keep your arms straight in front of you. Keep your back straight.
- Squat as far as possible while contracting your glutes. Don’t allow your knees to extend past your toes.
- Hold this position for a full minute. After holding steady for about 45 seconds, bounce slightly for the remaining 15 seconds.
- Beginners doing this exercise may find that one repetition is sufficient. However, more repetitions can be added.
SQUAT WITH STABILITY BALL
- Place a Swiss exercise ball against the wall and lean on it with the curve of your back, standing with your feet shoulder-width apart.
- Squat until you are in a sitting position and hold for several seconds.
- Return to the starting position and repeat 3 sets of 10-12 reps.
JUMP PLYOMETRIC SQUAT
- Stand with your feet shoulder-width apart and your arms bent at a 90 ° angle, your hands in front of you.
- Squat until your legs are at a 90 ° angle.
- Take a power jump off the floor and immediately return to a squat position.
- Repeat for 3 sets of 10-12 reps.
TWINS STANDING
- Stand in front of the back of a chair that you will use for balance. Keep your back straight and your shoulders pressed back.
- Get up on the calves of your feet.
- Return to the starting position and repeat 10 repetitions. Continue this pattern until you do 3 sets of 10.
LEG CIRCLES
- Lie down on a mat, facing the ceiling with your arms at your sides, palms down.
- Raise one leg in the air with your toes pointing up. Keep your hips supported and stay on the floor throughout the exercise.
- Move your leg in a circular motion, drawing a circle on the ceiling.
- Complete a set of 8-10 reps, switch legs, and complete another set. Perform 3 sets on each leg.
