leg workouts for women | Top 10 Exercises for women

leg workouts for women,Hello and Welcome back guy’s,in our today’s Blog. Today we are going to discuss a very important topic that is Leg Workout For Women,it’s benifits, Types Of Leg Workout For Women and how to do.

“The strength of your lower body is what allows you to live your life,” says Ernest. That’s why Women’s Health, with the help of expert trainers, rounds up the best leg exercises to add to your workout routine for an optimal leg day sweat. But first, some important information about the lower part of the body.

You need to start thinking about your feet like your “foundation,” Ernest says. This foundation is made up of two parts: the front (ie, your anterior chain) and the back (your posterior chain). The anterior series includes your quadriceps, adductors, hip stabilizers and the front of your calves. Your posterior chain muscles are your hamstrings, glutes, the back of your calves, abductors and additional hip stabilizers, explains Ernest.

Now that you’ve caught up on the ins and outs of all lower body workouts, it’s time to get a little more specific. The following are the 10 best leg workout for women to do in your next sweat sesh, as reviewed by Ernest. Get ready to feel a burning sensation in the lower body.

Choose Five or six exercises from the list below. Do three or four sets of 12-15 reps of each move, or 20-25 seconds if you’re going to time the opposite of the reps. Then, rest for 25-30 seconds and continue on to the next.

Types Of Leg Workout For Women

 

Their are several types of leg exercises for women. But today we discuss her 15 best leg exercises for women.these are some leg workouts for women

Exercise No: 1 Skaters

 

 

If you’re a runner, you should definitely add skaters to your daily routine workout,”This cardio exercise helps strengthen your legs and knees, and improves stability and balance,”To do this awesome exercise, you can simply stand with your feet hip-width apart. Then, shift your weight to one leg and use it to jump to the other side, landing on the opposite leg. Visually, you’ll look like you’re skating.

This move helps runners stay sharp and agile while strengthening knee stability.

Exercise No: 2 Hip Circles

 

 

Leg workouts for women,This move can help to burn your glutes, but it will also help you maintain some much-needed mobility in your hip area.

To do the hip circles exercise, you can simply support yourself by placing your weight on your elbows and knees. Keep your shoulders over the elbows and the hips over the knees, then curl up in the air with one knee, moving forward from the hip. Keeping the torso still, make as many circles as you can. Continue rotating the right knee in a circle for 25-30 seconds, then switch legs and repeat for 25-30seconds on the left leg.

Exercise No: 3 Rope Jumping

Leg workouts for women

 

The rope jumping exercise are not only does seriously burn your legs, but it will also elevate your heart rate for a healthy cardiovascular workout. The rope jumping is the another name of rope skipping it will help to loose belly or bad fat.

Leg workouts for women. No, you don’t need an actual jump rope to perform this trick. (Though if you have one, feel free to bring it out.) All you have to do is make a series of continuous small jumps, swinging your arms, vertically or laterally, as you With each burst, a rope is twisted under you.

Exercise No: 4 Walking Lunges

Leg workout for women

Walking lunges is the another most performing exercise by the athletes for build their legs muscle. Mostly athletes or people who want a bigger/stronger and better shape legs. To perform this exercise no need of any type of equipment you can do this exercise in your home, park and gym etc.

To do walking lunges simply do Rest your hands on your hips, then take a big step forward with your right foot, keeping your torso straight. Bend knees and lower your body into a lunge position, with your legs forming a 90-degree angle. Press through the right foot and step forward again so that you land on your left side in the same position as if you were “walking.” (Pro tip: Intensify the effort by adding dumbbells to the mix.)

Walking lunges are increase range of motion, balance, and posture by loosening your hips and hamstrings, explains Ernest.

Exercise No: 5 Goblet squats

Goblet squats

64534504 – athletic woman performing a functional exercise with kettlebell.

The goblet squat is an awesome full-body exercise that builds your muscles (mainly in the legs, core and glutes) and develops cardiovascular fitness. It’s also a terrific beginner-level progression of an air squat because it can help beginners add resistance to the exercise while at the same time perfecting their squat form.

The goblet squat works at all your major muscles in your lower body, including the quadriceps, glutes, hamstrings and calves. It engages the core and spinal erectors of your back, forearms and even, to a lesser extent, shoulders and upper back, as you need it to help keep your chest and torso tall throughout the movement. Is. For this they have to be actively engaged. In short, goblet squats are a full body exercise.

Stand with feet hip-width apart and hold a weight in front of chest, elbows pointing toward floor. Push the hips back and bend the knees to squat. Push yourself back to start. he is a representative.

Exercise No: 6 Donkey Kicks

Leg workout for women

 

If you want an exercise that’s going to burn your butt and gives you, this one’s for you. Get ready for super strong glutes.

On your mat, support yourself on your arms and legs. Keeping your right knee bent at a 90-degree angle, lift your right leg in the air until your leg forms a straight line with your shoulders and back, your right toe pointing up . Reverse the movement to return to start, and switch legs after completing one set on your right side.

Exercise No: 7 Side Plank

 

Side plank is an clearly a core exercise, you’re also engaging your glutes, quads and lower legs to support your entire body as it lifts off the ground.

Lie on one side with your feet on top of each other. Keep your elbows under your shoulders and your forearms on the floor parallel to your mat. Pushing off your elbows, engage your core, glutes and legs to lift your body weight off the mat.

Exercise No: 8 Sumo Squats

Sumo squats

 

The Sumo Squats is an lower body exercise.that will strengthen your hips and legs. The Sumo Squats is the another varient of  Standard Squats. The main difference between these two squats is this squat is that you can take a wider stance and position your feet turned out on the other hand another all squats work the glutes, hip flexors, quads, hamstrings and calves, the leg positioning of the sumo squat works the inner thighs as well

Stand with heels shoulder-distance apart, then open toes slightly. Hold a kettlebell or dumbbell in front of the hips. Bend knees, drive hips back, and squat down. Let the arms hang down so that the weight is under the shoulders. Lower until the hips are slightly below the level of the knees. Pause at the bottom for two seconds, then drive into heels to stand.

Exercise No: 9 Sumo Deadlifts

Leg workout for women

 

This deadlift variation really targets your glutes, hamstrings and back. it will definitely help to burn your lower fat or gives your legs shape batter and stronger.

Holding two kettlebells or dumbbells on your both hands, stand with feet slightly wider than hip-width apart, toes pointed. Place the weight in front of the thighs, palms facing in. Keeping the knees slightly bent, hinge at the waist, press the hips back and lower the weight towards the floor. Squeeze glutes to return to standing. He is a representative.

Exercise No: 10 Stability Ball Bridge

Leg extension

 

leg workouts for women,Performing bridges with a stability ball challenges your hamstrings, glutes and balance in a whole new way.

Begin lying on back with arms at sides, legs bent at 90 degrees (shin parallel to mat) and feet on stability ball. Press down into soles, upper back, and arms to lift hips off ground a few inches. Return to start.

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