Women often describe their individual fitness goals to include losing weight from the lower part of the body mostly for a better physical appearance.
While some of don’t enjoy having chubby bums, legs and thighs, leg workouts to tone those areas has a positive effect on our confidence and overall well being.
Targeted Leg Workouts
Although isolated exercises that target specific areas of the body might be difficult to execute at times, they actually have the ability to promote better results.
It is important to know that losing weight in the lower portion of the body can prove to be very challenging for some. For instance, dietary habits, hormone factors and even genetics all play a major role in determining the lower body characteristics for us women.
Setting up Goals
Setting a goal that focuses on toning the lower body part and reduce unwanted fat is the first step. Establishing solid leg workouts, focusing on cardio and strength training, and incorporating a nutritionally balanced diet are essential to second your goal.
Starting a Program
Cardio exercises are a good way to burn calories and can contribute to weight loss. Try something that you enjoy to keep you motivated, and intensify your exercise level as you get better.
Strength training increases the calorie burn rate, maintains your bone density and improves lean muscle mass.
5 Leg Workouts to Tone Your Lower Body
As you lose the excess fat on the lower body part, you will begin to tone that. This helps attain your fitness goals and improve your complete wellbeing.
In a standing position with your feet shoulder width apart, ideally from a squatting rack to avoid injury to other body parts, place a barbell on the upper section of your shoulders.
Your barbell weight should equal your weight but it’s recommended to choose a weight that is about 50 – 75% of your maximum 1 rep max (1RM). In other words, the maximum amount of weight you can hold for 1 rep.
Gently bend your knees to lower your body into a squatting position.
Lower your body until the top of your thigh is at a 90 degree angle. As you lower your body to a squatting position, you have to keep your back and shoulders straight. Look at your knees or the ground to avoid straining your neck.
Do 3 to 5 sets of about 8 to 12 rep.
Here are 2 variations of squats you can try:
Single Leg Hyperextensions
Lay face up on your training bench with your knees hanging off the end of the bench and your feet firmly placed on the floor.
Your knees should be at right angles.
Allow your arms to hang naturally toward the floor.
Gently straighten your left knee so it is corresponding to the floor. Return to the initial position, and repeat the exercise on your right leg.
Perform 4 sets of 8 to 12 repetitions.
Standing Outer Leg Lifts
This exercise will work the outer thigh and your hip muscles.
You will need a chair to maintain your balance for this exercise.
Begin in a standing position with your feet close together, keeping your legs straight, raise one of your legs out until it is corresponding to the floor.
Return the leg to the initial position, and repeat until you finish your number of reps before you switch to the other side.
Perform 3 sets of 12 to 15 repetitions.
You will need the leg extension machine to perform this exercise.
Begin this workout by sitting in the leg extension machine and grasp the hand-grip with both hands; you also need to place both feet’s behind the ankle pads.
Then gently stretch the legs to fully straighten them.
Return to initial and repeat.
Do 5 sets of 8 to 12 repetitions.
Stiff Leg Deadlifts
In a standing position, grip a barbell with both hands, shoulder-width apart.
As you hold it in front of your thighs with your arms fully stretched while also keeping your legs straight, bend at the waist as you lower the barbell toward your toes without bending the knees.
Keep your back firmly straight when returning to your starting position and repeat. Be sure not to overextend your knees to avoid injury.
Do 3 to 5 sets of 8 to 12 repetitions.
The Gist of it
To tone with leg workouts, increase lean muscle tissue, reduce excess fat, and improve muscle density in your lower body, adding cardio, strength training, and a healthy and well balanced diet is a must.
In addition, a strength training program that focuses on heavier weights at a practical low rate of repetition and taking some proven exercises enhancement supplement is recommended.
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This is Grace
Grace from Color & Grace. Based in Troy, Michigan, Grace is a 42 year-old petite woman who loves colours. Born and raised in China, she moved to America for love in 2007. Her day job – teacher. Her dream job – fashion blogger. Make sure to go and check out her blog and leave her a comment on her awesome outfit.
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