This leg workout for women includes a series of exercises specifically aimed at working and toning the legs and buttocks, which we all want. The truth is that most women who go to a gym are more focused on working the lower part of their body than the upper part, but many times it has been difficult to develop the tone and shape they want.
Leg workout for women
If you want to thin your legs, build muscle in them or shape the buttocks. This training will help you achieve the goal!
The 3 main groups of muscles that make up the lower part of the body are:
- The quadriceps
- The femoral hamstrings
The quadriceps are made up of 4 separate muscles that work through the vertical length of the front and the sides of the thigh. The function of the quadriceps is the extension of the knee joint and the flexion of the hip joint. After completing the exercise, take the foods with folic acid.
The hamstrings of the leg are composed of 4 separate muscle groups that run on the back side of the thighs. The function of the hamstrings is the rotation of the knee joint and the flexion of the hip joint.
The glutes are composed of 3 separate muscle groups that develop through the buttocks. The main function of the gluteal muscles is the extension and movement of the hips.
The women are stronger in the lower part of the body at the top compared to men, so there are no excuses for not working our legs and shape the buttocks.
The compound movements are directed to all the muscle groups of the lower body. The main compound movements for the lower part of the body are:
- Dead weight
- Lunges or strides
To achieve a greater benefit of these exercises, we recommend that you do them at the beginning of any exercise session, movements or compound exercises should be done at the beginning or before doing other exercises when the muscles are “fresh”.
After completing the series of compound exercises you can move to isolation work to work a little more the individual muscles of the lower part and achieve greater tone and strength.
The isolation movements for the quadriceps are:
- Leg extensions
- Leg press
For the hamstrings:
- Romanian dead lift
- Leg curl
- Good Morning
Most women have stronger quadriceps than hamstrings, and that is how it should be. However, if more effort is put on the quadriceps than on the hamstrings we will be more prone to injury.
REASONS TO TRAIN YOUR LEGS
If you have not yet decided to train your legs, read these reasons that we bring you to start at once.
Increase in metabolism
The muscles of the legs are the largest muscles in the body. Moving large muscles requires a lot of energy – which means more calories burned.
Squats and deadlift require almost all the muscles in your body and therefore require a ton of energy to perform them.
You can do bank presses all day, but nothing is going to get the metabolism started like squats and dead lift.
Boy or girl, I do not know anyone who does not appreciate a tight and well-made butt.
We all know that boys love a good ass, and it has been shown in studies that girls find a boy’s butt as the most attractive part of their body.
Increase in growth hormone and testosterone
There have been many scientific studies conducted that show that performing squats and lifting deadlifts is an excellent way to increase the release of growth hormone and testosterone.
If your goal is to build muscle fast, you should always be struggling to naturally increase your growth hormone and testosterone levels.
HOW MUCH TO TRAIN AND HOW HARD TO DO THE JOB?
Most of the time the lower body of women is usually stronger, so exercising your legs once a week will be fine. Now, if your goal is the rapid and effective development of your lower part you can increase the frequency of exercise to 2 times per week.
The legs comprise a really large muscle group, therefore they last longer to recover than another part of the body, and it is very important to respect the recovery times to always enjoy good health. Therefore, you should make sure to maintain a sufficient rest period between the two training sessions to minimize the risk of causing injuries from over-training.
To achieve the goal of toning and shaping your legs, it will be necessary to work all the muscles with high intensity in each session.
Remember: your body only changes in response to the intensity of the stimulus.
Do not expect to see results without effort!
One of the main concerns of many women is the fear of forming bulky legs.
Your body will only increase according to the proportion of your genetic figure.
If you feel that your legs are already too big, you should determine if it is fat or muscle.
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If it is for fat, then it is best to continue with the high-intensity exercises to develop the muscle.
And if you already have enough muscle, then you should continue with the exercises but at a lower intensity.
TRAINING AND EXERCISES FOR YOUR LEGS
The leg training includes exercises that work each muscle group of the lower part of the body with compound and isolated movements:
- Squats: 4 sets of 10 reps
- Romanian deadweight: 3 sets of 10 repetitions
- Lunges: 3 sets of 10 repetitions
- Leg extensions: 3 sets of 15 or 20 repetitions
- Leg curls: 3 sets of 15 – 20 repetitions
- Learn to perform each of the exercises in the most effective way on the following pages …
- 4 sets of 10 repetitions
The squat is a special movement for the development of the lower part of the body, as it not only develops the shape of the quadriceps but also gives shape to the glutes.
This movement is great!
But it must be done correctly, without the knees passing the tip of the feet.
Doing it the wrong way is not only ineffective, but it also endangers your knees.
When you go down you must pretend that you will sit on a very low bench, squeezing the buttocks.
Doing these exercises that we recommend here will help you tone your legs and make them look totally beautiful.
All these you can supplement with a very effective method that will make the fat in your legs disappear.