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The Wardrobe Stylist

Advice on Fashion, Beauty, Fitness, Home Décor & DIY

5 Proven Leg Workouts to Tone & Tighten For Women

May 14, 2017 · Fitness, Workouts

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.

Leg workouts for women, Women leg workouts, leg exercises, leg day routine, workouts for sexy legs_pin

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 workouts

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

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.


Barbell Squats

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.

Squat leg workouts, leg exercises, workouts for women, women leg workouts

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:

If you notice in this video I’m wearing weight lifting shoes. These are usually for squat, deadlift type workouts. If you want some that are a little more versatile but still provide the same type of support, try checking this list of the best womens crossfit shoes.

Single Leg Hyperextensions

Single leg hyperextensions, leg workouts, leg exercises, workouts for women, women leg workouts

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

Standing outer leg lifts, leg workouts, leg exercises, workouts for women, women leg workouts

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.

Leg Extensions

Leg extensions, leg workouts, leg exercises, workouts for women, women leg workouts

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

Stiff leg deadlifts, leg workouts, leg exercises, workouts for women, women leg workouts

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.

P.S. If you enjoyed this post, sign up to my newsletter to get the latest advice, tips, giveaways and freebies right into your inbox!




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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Comments

  1. Marjorie says

    May 14, 2017 at 4:49 pm

    Great exercises! Leg work is really important!
    xx

    https://www.mybeautrip.com

    • The Wardrobe Stylist says

      May 15, 2017 at 4:56 pm

      Totally, it really helps shape the body and work you out hard.

  2. aletta says

    May 14, 2017 at 9:55 pm

    Great way to stay healthy! Nice tips!

    • The Wardrobe Stylist says

      May 15, 2017 at 4:55 pm

      Thank you! Glad you enjoyed it 🙂

  3. dousedinpink says

    May 15, 2017 at 7:24 am

    I always do deadlifts and squats but should add in the single leg hyperextensions. I’ve never tried those!

    Jill
    Doused In Pink

    • The Wardrobe Stylist says

      May 15, 2017 at 4:54 pm

      They focus on single muscles so they help create more definition.

  4. Straight A Style says

    May 19, 2017 at 6:01 pm

    I don’t want to do this, but I definitely need to. LOL!

    Amy Ann
    Straight A Style

    • The Wardrobe Stylist says

      May 19, 2017 at 10:54 pm

      lol…Let me tell you it’s totally worth it especially if your legs aren’t your biggest asset.

  5. Nicole Mölders says

    May 20, 2017 at 10:01 am

    Thanks for linking up to Top of the World Style. Great tips to get great legs.

    • The Wardrobe Stylist says

      May 20, 2017 at 10:41 pm

      Thanks Nicole. Hope you are able to try them!

Hi, my name is Rania. Welcome to my blog The Wardrobe Stylist where you'll get the best advice on fashion, fitness, beauty, home decor and DIY.

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