As you get older, it is difficult to maintain balance and strong joints if you are not particularly into exercising to strengthen your legs. Over time, you begin to lose muscle mass and strength to work. What's more, if you don't exercise too much, you will lose 3 to 5 percent of your muscle mass every ten years after you turn 30.
Fortunately, you can still strengthen your "strong" legs with leg strengthening workouts. Healthy legs will help you keep your body in good shape and make you more attractive. They will also be less prone to injury.
What's the best part? You don't need fancy and expensive exercise equipment to stretch your leg muscles. You can do this right at home.
Are you ready to get stronger? Here are the best home leg workout exercises for women.
1. Squats with weights
Squats are often referred to as the king of all exercises. This is an amazing way to tone your legs. They help you not only build muscle, but also work your abs, glutes and thighs. In addition, if a person suffers from lower back pain, then this is an excellent option, since after doing everything correctly, the tension on the back is not strong. To do the squat:
- Stand straight with feet shoulder-width apart and toes slightly apart.
- Bend your knees until your thighs are parallel to the floor.
- Pause and return to starting position.
- Repeat.
For best results, do this with your back to the wall. Aim to do 3 sets of 15 reps twice or thrice a week.
2. Lunges forward
When it comes to strength training, lunges are one of the more interesting options. They strengthen your legs, improve mobility and stability. The lunges also simulate the gluteal muscles and abs. What's more, they can also help improve your posture. To properly lunge forward:
- Stand straight, take dumbbells in each hand, place your feet shoulder-width apart.
- Take a large step forward with your right foot and lower your body forward until both knees are bent 90 degrees.
- If possible, lightly touch the floor with your left knee.
- Push off with your front foot to come back.
- Repeat with the other leg.
Do 3 sets of 12-15 reps for each foot. If you're a beginner, do dumbbell-less lunges.
3. Deadlift on one leg
The one-leg deadlift works on all major muscles such as the hamstrings, glutes, and even the core. She develops strength, balance and stability. Another benefit of the one-foot deadlift is that it improves mobility in the legs and hips. To do deadlifts:
- Stand with feet shoulder-width apart.
- Take dumbbells in each hand, hold them at the seams.
- Lean forward and transfer your weight to your left leg, and your right leg should be stretched slightly backward.
- Raise your extended right foot until your body is parallel to the floor with your arms hanging down.
- Return slowly to the starting position.
- Repeat the exercise by changing legs after a few repetitions.
Do 3 sets of 15-20 reps with 60 second breaks. If you are doing the deadlift for the first time, you can also do the exercise without the extra weight.
4. Jumping in place
Jumping is a great leg exercise. They work the quads, glutes, and thighs. They can also improve bone density, according to one study. In addition, exercise helps you become stronger and more agile. Here's how to jump:
- Stand with your legs together, arms at your sides.
- Jump up and try to spread your legs a little shoulder-width apart, and stretch your arms over your head.
- Return quickly to the starting position.
- Repeat.
Start with 3 sets of 10 jumps and work your way up.
5. Rise on socks on one leg
The one-foot calf raises will strengthen both legs and help improve balance on one foot. This is important because it will help improve athletic performance and prevent injury. It can also help prevent knee pain from occurring. Finally, this will also increase the size of the eggs. To do the calf raises:
- Stand up straight with feet shoulder-width apart and your hands on your hips.
- Bend your left knee up to hip level.
- Raise your right heel off the ground and balance on one foot.
- Pause and lower your heel.
- Repeat, and then change your left leg.
Do 3 sets of 15-20 reps for each foot. To complicate matters, consider adding weight.
6. Side lunges
The leg toning exercise targets the gluteus muscles and the sides of the quadriceps. It is also great for relieving tension in the thighs and groin. It might not be superfluous to say that they strengthen both calves and increase stability. To perform a side lunge correctly:
- Stand with your feet shoulder-width apart with your arms clasped straight in front of you.
- Take a large step to the right and lower your knee until it is bent 90 degrees, pushing your buttocks back.
- During the process, try not to lower your left foot.
- Push off and return to the starting position.
- Repeat.
Repeat 10-12 times and change sides. Aim to do 3 sets for each foot.
7. Raising the legs in the bar
The leg plank works the glutes and lower leg. Thanks to this exercise, you will also be able to experience the benefits of a regular plank: it perfectly tones your entire body. It trains your core, glutes and shoulders. What else? It also reduces body fat and improves posture. To make a leg plank:
- Start on a low plank, forming a straight line from your body, transferring all your weight to your forearms.
- Tighten your abs and lift your right leg, linger in this position for a short time.
- Lower your right foot and do the same with your left.
- Repeat.
Do 2-3 sets of 15 reps. During your workout, try to tighten your abs and glutes.
8. Glute bridge
The glute bridge is one of the best and most popular foot strengthening exercises for beginners. It shapes your legs and strengthens the mobility of your hips. Done correctly, the bridge will also help improve heart function. Exercise is safe for people with chronic low back pain. To create a gluteal bridge:
- Lie on the floor with your knees bent with your feet on the ground. Hands should be at your sides.
- Tighten your abs and glutes.
- Lift your hips off the floor until your shoulders, hips, and knees are in a straight line.
- Lock in this position and return to the original position.
Repeat.
Do 2 sets of 10-12 reps. Do 2-3 times a week. You can also wrap an elastic band around your thighs to improve your endurance.
9. Step up
If you want to strengthen your hips, then step up is a great choice. It targets the quadriceps muscle, which helps protect the knee from injury. Moreover, there is an improvement in balance and stability. You can climb anywhere. All you have to do is find a bench, chair, or any other platform. To do the lift correctly:
- Start by facing the stairs.
- Place your right foot on the step and your left foot on the floor.
- Press down on your right heel and lift your left foot so that your left knee forms a 90-degree angle.
- Hold this position for a moment, and then return to the starting position.
- Repeat by changing legs.
Do 3 sets of 12-15 reps on each side. To complicate the task, grab dumbbells in each hand.
10. Good morning with dumbbells
The Good Morning Dumbbell Exercise targets the hamstrings, but it also strengthens the hips and lower back. Thanks to him, you can also pump and tighten the gluteal muscles. All in all, this workout is great for strengthening your legs. To complete this exercise:
- Stand with your feet shoulder-width apart, bend your knees slightly, holding dumbbells in your hands, keep them at shoulder level.
- Lean forward and lower your torso until it is parallel to the floor.
- Remain in this position for four to five seconds.
- Repeat.
Do 3 sets of 12-15 reps.
Final thought
Well-toned legs have so many benefits. Strong feet not only look good, but give you a lot of freedom as you age. Therefore, it is important to take good care of them.
Aside from exercise, you should also consider exfoliating and moisturizing to keep your legs smooth, healthy, and firm. Always remember that strong legs are essential if you want to lead a healthy and active lifestyle. So, start working on your leg muscles today and you will thank yourself in the future.
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Nastya Melomur has specially selected a set of home exercises for thin thighs and strong legs. With just 5 minutes a day, without any machines, you can get your legs in shape and get super skinny thighs.
