Hey girls! Do you want to have sexy and toned legs? Want to know the effective leg workouts for yourself? Then here you will get to know everything about building a nicely shaped and toned legs so that you can rock in your jeans.
Unfortunately, most of the time woman neglects shaping their legs. They just keep working on the other parts of the body except legs. But, toning legs are as important as shaping other parts of the body to look way too attractive and in perfect shape.
People most commonly neglect working on their legs because they think that they are already working on their legs all day long.
Also, because they think that leg muscles are larger muscles to begin with and see quick results. But, according to studies, you should train your legs at least once in a week.
This routine might not give you immediate results but you will definitely feel the difference.
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Having a nice toned and slim legs add perfection to the figure of a woman.
However, sticking to the treadmill and doing jogging only won’t give the desired results. You need to add some more workouts in your routine.
Well, that’s why we have rounded up best leg workouts for women that will not just strengthen your legs but will also tone them.
With these simple exercises, it’s very easy for women to make their legs sexy and slim. The only thing you need to do is to pick up any of the listed workout and start performing it on daily or weekly basis.
Stand on your left leg while keeping your hands towards thighs.
Gently lean forward and slightly bent your left leg.
Now stretch out your right leg backward in straight position until your torso is parallel to the ground.
Kettlebell must be lowered down almost touching the floor while maintaining the same posture.
Now slowly return back to your original position.
Perform the same with left leg.
Romanian Deadlift – 12 reps for 3 sets
Hold either two dumbbells or kettlebell in your hands and stand on your feet keeping them hip-width apart.
Your knees should be slightly bent.
Place the kettlebells in front of your thighs such that your palms should be facing your body.
Keeping the knees slightly bent, lower down your hips back and weights towards the ground.
Squeeze your buttocks to return back to starting position.
Bodyweight Squats – 15 reps for 3 sets
Stand on your feet keeping them shoulder-width apart.
Now bend your knees to sit back on your hips in a squat position until your thighs are parallel to the ground.
While driving through heels, squeeze your buttocks and keep your core tight as you stand back straight.
High Knee Toe Taps – 15 reps for 3 sets
Place a bench or chair in front of you and keep your hands either on your hips or by your sides.
Tap your left toe first on the chair then swap the leg and tap right toe on the chair.
Alternate the sides quickly.
You must keep your back straight and chest lifted the whole time.
Side Leg Raises – 12 reps for 3 sets
Lie down on the mat on one of your side with both your legs straight and stacked on top of each other.
Brace your torso up on your forearm while keeping both your legs straight and stacked on each other.
Now slowly raise your top leg towards the ceiling in controlled manner. While you upraise your leg, make sure to lift it from hip and not from lower back.
Return back to the starting position and repeat the same on the other side.
Lateral Lunges – 12 reps for 3 sets
Stand on feet keeping it hip-width apart.
Clasp your hands in front of your chest.
Now take a big step to your side with your right leg while bending your right knee and lowering your body until your right knee forms a 90 degree.
While bending, keep your core tight and chest lifted.
Then come back to starting position and repeat the same on the other leg.
Calf Raise – 15 reps for 3 sets
Stand on your feet keeping it hip-width apart.
Keep both your hands either on your hips or behind the head.
Now lift up your left knee to a level forming 90 degree angle while toes pointed down.
Tighten your core as you lift your right heel as high as you can. Maintain the body balance on the ball of your foot.
Hold the position for 3 seconds and lower down the heel on the ground.
Repeat the same on the other side.
Reverse Lunges – 12 reps for 3 sets
Start with standing on your feet keeping them shoulder-width apart.
Keep your hands on your waist.
Take a step back with your left leg making it to land on the ball of the left foot while bending both knees to create two 90 degree angles.
Drive through the right heel to stand and then up-thrust your left knee towards your chest.
Repeat this on the other side.
Squat Jumps – 12 reps for 3 sets
Stand on your feet keeping them slightly wider than hip-width apart.
Clasp your hands in front of your chest.
Slowly push through your heels to sit back in squat position where your knees should be bent and thighs should be parallel to the ground.
Now jump off the ground as high as you can and straight your legs.
Swing down both your arms by your sides as you jump off for momentum. Your chest should be lifted and back should be straight.
Land back on the floor with soft knees.
Ice Skater – 15 reps for 3 sets
Begin with standing position. Keep your legs shoulder-width apart.
Now cross your left leg behind your right leg while bending right leg to form 90 degree angle.
While crossing the left leg, touch your right foot with your left hand and extend the right hand out to your side.
Jump off a few feet to the other side and repeat the same on the other side by switching the legs and arms as well.
Leg Workout Routine
Put the enlisted workouts in your daily routine and you can enjoy showing off that sexy and toned legs. Follow these workouts twice a week to get toned and slim legs.
Monday leg workout
Single leg deadlift – 12 reps, 3 sets
Romanian deadlift – 12 reps, 3 sets
Bodyweight squats – 15 reps, 3 sets
High knee toe taps – 15 reps, 3 sets
Side leg raises – 12 reps, 3 sets
Friday Leg Workout
Lateral lunges – 12 reps, 3 sets
Calf raise – 15 reps, 3 sets
Reverse lunges – 12 reps, 3 sets
Squat jumps – 12 reps, 3 sets
Ice skater – 15 reps, 3 sets
Now that you are hitting your legs twice a week, it would be probably best to follow some workout tips as well to incorporate fast recovery and to prevent any kind of injury. At the time of performing strenuous workouts, your body is compromised to lower immune system and a high risk of infection.
In order to reduce those risks, you must have proper nutrient in your diet and you must never skip your nutritious full diet as they will help you recover fast and decrease the inflammation after heavy workouts.
Always ensure to have healthy and balanced diet to supplement your hard workouts at the gym that contains enough calorie and nutrients to maintain your energy. So eat whole and drink plenty of water to stay energized and to perform well during training sessions.
Further, allow your muscles to recover or rest your legs between workouts. Rest is very essential part of any workout enabling your muscles to recover and develop strength. Also, be kind and gentle to your knees as well because knee pain is the most common injuries found when you start any leg workout.
So simply be sure to take care of your knees and prevent it from any kind of injuries while doing exercises. These are some tips that will be helpful for you in doing your leg workouts so that you won’t get hurt and get that toned, slim and sexy legs.
Maggie is a certified personal trainer, yoga instructor, and sports nutritionists. She deepened her knowledge of nutrition after attending the Canadian School of Natural Nutrition. Get Me on Social Channels:About Me | Facebook | Instagram | Google+ | Quora