Share, , Google Plus, Pinterest,

Print

Posted in:

15 Leg Exercises – Utter Workout Routine for Women

75
circles – 3
25
time – 15 minutes
Evident result – 2-4 weeks
  • Workout plan: 3 times a week, 2 weeks

Strong legs are sexy, sexy legs attract attention and thanks to this routine you will wear a bikini all summer long to show off your stems! Better yet, these multi-muscle moves also engage your glutes and abs so you can get a complete bikini body in minimum time. These fifteen exercises offer body benefits for every woman – and they don’t require a gym membership or fancy equipment. Make them part of your fitness routine on a regular basis and you’ll be looking and feeling better in no time.

Working leg muscles out can provide a significant metabolic effect on your body. Exercises can stimulate growth hormones that increase mass and size. Leg workouts can help to improve your ability to engage in cardiovascular exercise and lifting because stronger legs translate into better endurance and core strength. Be sure these leg exercises help you to be toned, healthier and happier in no time.

Leg Workout Routine

1. Rope Jumping

Muscles engaged: : quads, calves, hamstrings

Rope jumping is exciting, challenges your coordination, and requires a lot of energy.

Execution

  • Starting position – hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you;
  • When it reaches the ground, jump over it. Jump for at least 30 seconds.

2. Forward / Backward Jumps

Muscles engaged: quads, calves, hamstrings

Execution

  • Standing in an athletic position (knees slightly bent, hips back). Place your hands on your waist;
  • Jump forward and backward for at least 30 seconds.

3. Side Leg Swings

Muscles engaged: quads, calves, hamstrings

Execution

  • Stand with your arms out to the sides for balance, and then lift and cross your right leg over the left. Keeping the toe pointed forward, swing your leg out to the right;
  • Continue crossing and opening the right leg for at least 30 seconds before switching legs.

4. Alternate Curtsy Lunges

Muscles engaged: quads, calves, hamstrings

Execution

  • Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying;
  • Return to standing, and switch sides;
  • Perform this exercise for at least 30 seconds.

5. Calf Raises

Muscles engaged: quads, calves, hamstrings

Execution

  • Start off standing up straight with your hips width apart, hand on your waist;
  • Hold your core tight to keep balance;
  • Slowly raise up on the balls of your feet so that your heels are lifted off of the ground;
  • Return back to the starting position and repeat for at least 30 seconds.

Tips:

There are multiple ways to perform calf raises. You can use dumbbells, water bottles or other items that you can find at home.

6. Lying Leg Rotation

Muscles engaged: quads, calves, hamstrings

Execution

  • Start lying on your back on a mat, keeping your right leg straight on the mat, and your leg raised in the air. Place your palms face down near your sides for support;
  • Rotate your left leg;
  • Switch legs and repeat the same movement on the other side.

7. Feet Together, Knees Apart

Muscles engaged: quads, calves, hamstrings, abs

Execution

  • Starting position – lie flat on your back with feet and knees together. Place your hands near your sides;
  • Keep your feet together and your knees apart. Return to the starting position. Do this exercise for 30 seconds.

8. Bicycle

Muscles engaged: abs, quads, hamstrings, calves

Execution

  • Starting position – lay on your back pressed to the ground. One leg is up, one leg is down;
  • Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg.

Tips:

You may put your hands beside your head.

9. Side Leg Lifts

Muscles engaged: abs, quads, hamstrings, calves, obliques

Execution

  • Starting position – lay on your side, balancing yourself with the help of one elbow and the other hand on the ground. Feet together off the floor, body in a straight line;
  • Keeping legs straight, lift the right leg and slowly lower back down. Repeat for 15 reps;
  • Do the same movement with the left leg.

10. Leg Swings

Muscles engaged: quads, hamstrings, calves, abs

Execution

  • Starting position – place yourself on all fours on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves;
  • Lift your knee to the chest and then extend your leg up and behind you. The knee and hip should both extend. Repeat these movements for at least 30 seconds, and then switch sides.

11. Side Kick with Bent Knee

Muscles engaged: quads, hamstrings, calves, abs, obliques, glutes

Execution

  • Starting position – position yourself on all fours on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves;
  • Raise your leg to the side while keeping the knee bent;
  • Return your leg slowly to the starting position and repeat the movement for 30 seconds;
  • Switch sides.

Tips:

Do this exercise in a slow motion.

12. Glute Stretch

Muscles engaged: glutes, quads, hamstrings, calves, abs

Execution

  • Starting Position: Lie flat on your back and bend both knees. Cross one leg over the other so your foot is on the opposite knee;
  • Bring both knees towards your chest and gently pull the uncrossed leg towards you until you feel a stretch in your buttock. Do 20 reps and switch legs.

13. Leg Stretch

Muscles engaged: quads, hamstrings, calves, abs

Execution

  • Place your right foot in front of you;
  • Lean your torso forward toward the extended right leg;
  • Slowly flex your right ankle so that your toes are pulling up toward your body;
  • Repeat the leaning movements for 20 reps, then switch legs.

14. Squats

Muscles engaged: hamstrings, quads, glutes

Execution

  • Staring position – stand straight with you feet slightly wider than shoulder-width apart. Toes pointed out;
  • Lower yourself until your thighs are parallel to the floor. Clap hands above your head. Squeeze your glutes as you push yourself back up to the starting position. Do squats for at least 30 seconds.

15. Butt Kicks

Muscles engaged: hamstrings, quads, calves

Execution

  • Stand with your legs shoulder width apart. Your arms should be bent at your sides;
  • Flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down;
  • As the right leg comes down, flex your left knee and kick your left foot up toward your glutes. Swing your arms as if you were jogging or place them on your waist;
  • Do this exercise for 30 seconds.

Resume

These leg workouts can be very efficient to make your legs strong and muscular, and finally beautiful and sexy, so you will be eager to show your beautiful legs. These exercises are beneficial not only for your legs but for your buttocks and stomach as well. Do these exercises regularly and you will notice fantastic results in weeks!

You don’t need much space when doing these exercises, you may perform them right at home. Do not forget to do other workout routines to engage other muscles of your body. Make yourself and your body happy.

One Comment

Leave a Reply

Leave a Reply

Your email address will not be published. Required fields are marked *