Good looking legs on women are always great head turners. But, that should not be the only reason why shaping the muscles of the thighs and calves can be an important goal for women.
W
omen can try thigh exercises with weight or without weight or cardio kickboxing routines, exercises with jump rope, walking, cardio workout plan combined with aerobic exercises, treadmill workouts, swimming, knee exercises, jogging etc. Any of these exercise programmes can be chosen by women, according to one’s own capacity and choice. 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. The leg exercises for women at home can include all the above mentioned types of exercises, except swimming. But, swimming can be considered best, as it is good for the whole body and not just for legs.
SQUATS: Squats can tone your buttock muscles, thighs and calf muscles. Squats can work great as 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 programme. You should keep your back upright and straight. Perform 10 to 15 repetitions in one set and increase the number of sets from 1 to 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 to 15 repetitions in one set and increase the number of sets from 1 to 3 sets gradually. Repeat the same procedure with your left leg forward. WALL SITS: This is the best leg exercise for women without weights. Keeping a distance of about two 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 one minute. Perform 20 repetitions and increase the number of sets gradually from 1 to 3 sets. Well designed leg exercises for women will result in improved overall fitness and performance. 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 programmes by listening to music during the exercise schedules. Hill climbing or cycling for weight loss and strong legs, can also be included in exercise routines. Black & White 69