Losing weight and getting in shape are goals for most people. In fact, that part of the program is easier achieved than maintaining the status quo. Read on to learn about some of the best leg exercises for women.
Women’s bodies come in different shapes and sizes and are designed for child-bearing. So, the weight loss and body shaping issues faced by men and women are different. Women can work with weights and gain definition without bulking up like men. There are several ways for women to lose weight, tone and shape their lower body. Working with a personal trainer is a big help to get some of the best leg exercises.
Since the muscle groups are the same for men and women, exercises can be geared to target problem areas and help women look and feel their best. Even the equipment that can be used is pretty much the same for men and women. Here are some of the best leg exercises for women on a balance ball.
- Seated Calf Raise: Sitting on a balance ball, raise your heels off the floor and lower. This strengthens calf muscles as well the core muscles as you have to work on staying seated on the ball.
- Hamstring Bridge on the ball: Lie on the floor and put your feet on the ball. Lift your hips off the floor to form a bridge. This works the hamstring muscles and the gluteus muscles in the butt. It also helps to stretch out the lower back muscles.
- Deadlifts with medicine balls: Medicine balls are weighted balls and come in different weights. They help to build muscle in all kinds of ways while lessening the chance of injury. Holding the ball close to the body, lower it to the floor. Keep your back flat while you do this, and slowly come up. This helps to release the back and hamstring muscles.
- Inner thigh toning with Resistance tube: This requires some coordination between hands and feet for resistance and is most definitely one of the best leg exercises for women. Wrap it around one foot to nest in the arch, hold with opposing hand and push out. Return to starting position and switch legs & hands. This can be used for both inner and outer thigh exercises.
- Lunges: For these exercises, body weight provides enough resistance. Step out with the right foot and bring left knee down to floor. Try to keep knees aligned with toes to avoid injury. Come back up and repeat. Change legs.
- Walking Lunges: Same idea as above except you do them walking down a corridor. This is very dynamic and helps to tone legs fast.
- Squats with balance ball: Stand with feet a little more than shoulder width apart, with a balance ball against the wall. Roll the ball down along the wall while you squat. Come back up slowly. This exercise engages all major leg muscles and gives them great definition. For a tougher workout, try single leg squats with a balance ball.
- Scissors: This is a part of the pilates routine which could be considered part of the best leg exercises for women. Lie with your back flat on the floor – lift your legs up to form 90 degrees with your body and simulate walking. Try small steps and then kick out wider – this works all the lower abdominal muscles as well as all the large leg muscles for a good burn. Make sure that your back is not too arched to prevent lower back issues.
- Leg Circles: These exercises are also part of the pilates routine and are great to get good definition and a strong lower body.
Related posts:
No comments yet.