Leg Exercises for Women

Regular exercise 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. A woman's body goes through various phases. During menstruation, most women experience achy legs. Leg pain is common in pregnant women. After childbirth, leg exercises play an important role in a woman's life, as these exercises help the body to regain the original muscle tone and strength.

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, tram-bus drivers, 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. Women are naturally more emotional than men. 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 and healthier.

Simple Leg Exercises for Women

Shaping the muscles of the thighs and calves can be an important goal for women. Women can try thigh exercises with weight or without weight or cardio kickboxing routine, exercises with jump rope, walking, cardio workout plan combined with aerobic exercises, treadmill workouts, swimming, knee exercises, jogging etc. A woman should choose an exercise program according to her own 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 can always exercise at home. Swimming can be considered as the best exercise, as it is good for the whole body and not just for legs. Thigh exercises for women work best for fat deposition and help keep thighs in perfect shape. Squats, lunges, plyometric squats, wall sits, leg rotation, front thigh exercises are some of the good exercises to shape your legs.

Squats: Squats can tone your buttock muscles, thighs and calf muscles. Squats can be included in the list of both upper and lower leg exercises for women. Stand upright, with your feet about shoulder width apart. Keep your hands at your sides. Start lowering 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 towards the feet , throughout the exercise program. You should 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 hands at sides. Take a long stride forward with your right leg and raise your left heel, so that, only toes should touch the floor. Keep your chin up and back straight. Slowly and steadily lower your body until your left knee almost touches the floor. Hold for 3-4 seconds and slowly return to the original position. You are expected to forcibly extend the hips and knees, during these toning exercises for thighs, until you return to the initial 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: 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. You should 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. Keeping a distance of about 2 feet, stand straight in front of the wall. Keep your hands at sides and lean against this wall. Slide down until your knees are at a 90-degrees. Your thighs will be perpendicular to the wall and back will be touching the wall. Return to the initial position, after holding the 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 and performance of women. Warm up exercises before workout are essential, as these prepare the body for more strenuous exercises. Cooling down and stretching is also very important, as it can relieve the stress caused due to exercises. The fitness tips are to be followed sincerely. Those who have never exercised before, can begin with simple walking exercises. Then they can opt for running and jogging. Women can enjoy the exercise programs by listening music during the exercise schedule. Hill climbing or cycling can also be included in exercise routines. I hope, the information provided in this article is sufficient to motivate you. I am sure you would achieve your goal soon.