Regular exercising is as important as a healthy diet plan. Legs support the whole body by bearing the weight of the body. Besides, how to get great legs is a topic of concern for those who like to flaunt them.
These days, women participate in each and every physical activity like athletics, swimming, tennis, cricket, cycling, hockey, basketball, gymnastics, etc. Working women are seen in almost every field like space adventures, pilots, doctors, professors, etc. Women have the natural tendency of managing their homes well and they are the ones who take proper care of both infants and elderly. They give preference to the health and wealth of their family, for which they often tend to overlook their own needs. It has been observed that most women neglect their health. Here are some simple but good leg exercises to make them stronger.
Simple Leg Exercises for Women
Shaping the muscles of the thighs and calves can be an important goal for women. They can try thigh exercises with or without weight or cardio kickboxing routine, exercises with jump rope, walking, and cardio workout plan combined with aerobic exercises, treadmill workouts, swimming, knee exercises, jogging, etc. A woman should choose an exercise program according to her habits, liking, and capacity. The beginners or those enjoying sedentary lifestyle, should start slowly and increase the intensity of the workouts gradually. If you don’t have enough time for outdoor exercises, you may always exercise at home. Swimming can be considered as the best exercise, as it is good for the whole body. Thigh exercises for women work best for fat deposition and help keep thighs in perfect shape. Squats, lunges, plyometric squats, wall sits, leg rotation, and front thigh exercises are some of the best exercises to shape your legs.
Squats: Squats can tone your buttock muscles, thighs, and calf muscles. They can be included for both upper and lower leg exercises for women. To perform this exercise, stand upright, with your feet about shoulder width apart. Keep your hands at your sides, and start lowering your body slowly, as if you are going to sit in a chair. Hold this position for 3-4 seconds and return to the original position. Your feet should be flat on the surface and your knees should point forward throughout the exercise program. Remember to keep your back upright and straight. Perform 10-15 repetitions in one set and increase the number of sets from 1-5 gradually.
Lunges: Stand straight and place your hands at sides. Take a long stride forward with your right leg and raise your left heel, so that, only the toes touch the floor. Keep your chin up and back straight while performing these steps. Now, slowly lower your body until your left knee almost touches the floor. Hold this position for 3-4 seconds and slowly return to the original position. You are expected to forcibly extend the hips and knees, during this exercise, until you return to the original position. Perform 10-15 repetitions in one set and increase the number of sets from 1-3 sets gradually. Repeat the same procedure with your left leg forward.
Plyometric Squats: To perform this exercise, keep your feet about shoulder width apart and stand straight. Squat down, bending your knees at 90 degrees. Hold the position for 5 seconds, and then push up yourself with your thighs to jump as high as you can. Make sure that you land gently into the squatting position. Repeat 6-8 times without stopping in between, and perform 1-3 sets as per your capacity.
Wall Sits: This is the best leg exercise for women without weights. Stand straight in front of the wall keeping a distance of about 2 feet. Keep your hands at sides and lean against this wall. Slide down until your knees are at a 90-degree. Your thighs will be perpendicular to the wall, and back will be touching the wall. Return to the initial position, after holding this position for about 1 minute. Perform 20 repetitions, and increase the number of sets gradually from 1-3 sets.
Well designed leg exercises for women help improve the overall fitness of women. Warm up exercises are essential, as they prepare the body for more strenuous exercises. Cooling down and stretching is also very important, as it can relieve the stress caused due to the exercises. These fitness tips must be followed sincerely. For beginners it is important that they do not start strenuous exercises suddenly, they can begin with simple walking exercises. Hill climbing or cycling may also be included in the exercise routines.