Exercises for Women to Strengthen The Legs And Hips
Guest blog post: Anna Steve
No doubt strong legs assist you in walking, jumping, and balance. With the strong legs, your body lets you enjoy everyday activities. According to various studies, due to age, women tend to accumulate fat in the lower body. However, there is nothing to be ashamed of if you are conscious about toning your lower body.
Well, if you want to tone your lower body, stay with us, we can help. Give this article a read to know about lower body workouts that you can readily do at home. There is no need to go to the gym; you can start these workouts without any equipment.
Legs and Hips Workouts for Women – At Home:
Well, before starting these exercising routine, you have to monitor your lower body weight with the ease of weight loss calculator. You can visit calculator-online.net, to track your entire body weight using a weight loss calculator. Read on..!
High Knees:
What You Have to Do:
You have to stand straight and close your feet
Once done, then you ought to extend your hands in front of you by the palms facing down
After that, begin with jogging on the same spot, you just have to raise your knees higher
There is a need to tap your palms with your knees
Sets & Reps:
Follow it with 3 sets of 20 reps
Targets:
Quads, Hamstrings, Calves, and Glutes
Squat:
What You Have to Do:
You have to stand with your feet shoulder-width apart and back straight & shoulders should roll-back. You ought to keep your core engaged
Once done, then you have to push your hips out and lower yourself by flexing your knees
It seems you come to a sitting pose, at the time you have to flex your elbows and should bring your forearm close to your chest
Then, make your knees behind your toes and make sure your back isn’t hunched
Once done, then you have to push yourself the way up same as you squatted down
Sets & Reps:
Follow it with 3 sets of 12 reps
Targets:
Glutes, Quads, Hamstrings, and Calves
Jump Squat:
What You Have to Do:
First of all, you have to stand with your feet shoulder-width apart
Then, you ought to roll your shoulders back and make your core engaged
Once done, then start squat down and bring your hand close to the chest
Then, you have to push yourself up from the sitting position & jump off the ground. After that, you ought to propel your entire body upward by throwing your hands to the side
Once done, you ought to land softly on the ground and again get back to the pose of squatting
Sets & Reps:
Follow it with 3 sets of 12 reps
Targets:
Glutes, Quads, Hamstrings, Adductors, and Calves
Alternating Side Lunge:
What You Have to Do:
You have to stand with your feet wider than shoulder-width apart
Then, there is a need to shift more of your weight on your left side of the body
Once done, you ought to bend your left knee and lower yourself to the left
After that, you have to straighten the position and repeat the motion with the right side
Sets & Reps:
Follow it with 3 sets of 10 reps
Targets:
Adductors, Glutes, Quads, Hamstrings, and Calves
Plie Squat Calf Raise:
What You Have to Do:
Same like Jump Squat, you have to stand with feet wider apart than shoulder-width
Then, there is need to squat down and slowly raise both heels off the floor
Once done, then you have to extend the hands in front of you for balance
Then, there is a need to lower your heels, slowly and again raise them
Sets & Reps:
Follow it with 3 sets of 12 reps
Targets:
Calves, Adductors, Glutes, Hamstrings, and Quads
Wall Sit:
What You Have to Do:
You have to stand with upper back, lower back, and hips against a wall
Once done, then you ought to squat down and get into a sitting position
After that, place the hands on your thighs
Then, keep breathing and hold this pose maximum for 30 seconds
Then, get back up – rest for 10 seconds and repeat the same process
Sets & Reps:
Follow it with 3 sets of 30 seconds hold
Targets:
Quads, Hamstrings, Glutes, and Calves
Lunge:
What You Have to Do:
There is a need to stand with legs shoulder-width apart, put hands on your waist, and keep your shoulders rolled back and core engaged
Once done, then you have to move a step forward with your right leg
Then, there is a need to flex both your knees and lower the body. Make sure that your thighs and shins are perpendicular to each other
Once done, then raise your body and get back to the starting position
Then, you ought to place your foot in the front and repeat the same process
Sets & Reps:
Follow it with 3 sets of 12 reps
Targets:
Quads, Hamstrings, Glutes, and Calves
Hip Thrust:
What You Have to Do:
First of all, you have to sit and place your upper back against a sofa or bench
Once done, then there is a need to place hands on the soda, flex your knees, and should keep your feet flat on the ground
Then, you ought to push your hips up and makes sure that your shoulders, hips, and quads are in the same line
You have to hold the same pose for a second
Once done, then you have to lower your hips back to the starting position slowly
Sets & Reps:
Follow it with 3 sets of 8 reps
Targets:
Glutes, Hamstrings, Quads
Note: If you are suffering from lower back problems, then you have to consult with your doctor
Well – tune your lower body with the ease of the above workouts – Good Luck!
For more fitness inspiration and barre workouts visit Nadia Murdock Fit on Instagram @NadiaMurdock and the NMFIT Blog!