In today's fitness-conscious world, every woman desires to have a fit and flattering body. Many women hit the gym and concentrate on building a toned lower body. If you are one of those people looking for a fit body or looking for lower body workouts for women, then you are just at the right place.
Lower body health impacts the metabolism and the reproductive system of women. Thus, exercises for the lower body can enhance overall health. Before we get into the details of a women's lower body workout plan, let's look at why these exercises are crucial for women's bodies.
Benefits of Women's Leg Workout
Given that the legs make up an important part of our body that supports all daily activities, they need to be strong. In addition to it, here are some other beneficial aspects of lower body workouts:
Relaxes Lower Body Muscles
Working women constantly deal with the problem of lower back pain. Sitting at your office desk for most of the day flexes the lower back muscles, and the glutes weaken the muscles. A good lower body women's workout helps to release that lower-back stress. Besides this, it strengthens the lower body muscles.
Improves Bone Density
Regular weight training and lower body exercises for women can help to reduce the risk of osteoporosis. The reason being it eliminates the unsaturated fats and fluids that leach out calcium from the bones. Thus, it also reduces the chances of fractures in women.
Balances Hormone Levels
Lower body workouts for women are a tough yet effective way to regulate the body's hormones. Intensive body exercises like squats and planks boost the secretion of dopamine and cortisol. In addition to better blood supply across the body, these exercises also help to release mental stress.
In fact, many studies suggest that physical exercises are good for enhancing both physical and mental strength.
Adding lower body workouts to your daily routine can help reduce the level of cellulite that pressurizes the muscles. Also, it helps in shaping the lower body and is also helpful in weight reduction.
Helps to Shape Lower Body
All women who desire to get a toned lower body must opt for lower-body workouts. Lower abdomen exercise for ladies at home can save the time and effort of finding a good gym. Most importantly, you can achieve lean muscles and burn lower body fat with increased metabolism.
Helps with PCOS Symptoms
Lastly, lower body exercise helps to manage PCOS symptoms. Lower body workouts like squats open in an exercise routine can help women with PCOS regulate their hormonal cycle and body weight. In addition to it, physical exercises for the lower body also help to calm the pelvic pain caused by PCOS.
Now that we have introduced you to the benefits of leg workouts, you might want to try some exercises. Are you confused about where to start? Then, don't worry because we have got you covered with beginner leg workouts in the next section.
Beginners' Lower Body Workouts for Women
With attention to the benefits of lower body or leg workouts for women, it becomes essential to talk about some of the best workout exercises. But before you include calf and leg exercises into your existing routine, make sure to get through a quick warm-up.
Keeping in mind people's hectic lifestyles and preferences, many women might like working out at home. So, the exercises on the list are for both gym and home workouts.
Among the long list of leg workouts for women, squats are the most basic and strengthening exercises. Squats are a target exercise for the calves, glutes, and quadricep muscles. At the same time, it also works on the hamstrings.
For this exercise, stand with your feet apart at shoulder width, with a straight back. The next step is pushing your lower back outwards and flexing your knees. Lastly, you need to maintain the posture and keep your core engaged while squatting down in 3 sets of 12 reps.
Moreover, squats can help to increase the mineral density in bones. And it reduces the chances of osteopenia as well as osteoporosis.
Another crucial exercise in the list of lower body workouts for women is lunges. It is an excellent exercise that targets multiple lower body muscles. In particular, it is a great way to strengthen the calves and thighs.
To begin this exercise, stand video feet apart and take one leg a step forward every time. Make a 90-degree angle with the forward leg and lower the other leg. Repeat the process with both feet and go for at least three sets of 12 reps each.
Fitness experts recommend women add lunges to their workout routine for better balance and core stability.
Next up on the list of easy workouts for women is wall sits. This exercise is best for practicing at home as well as at the gym. The target muscles for this exercise are quadriceps, glutes, and hamstrings. On the whole, wall sits are beneficial in building muscle strength and burning calories.
In wall sits, take the support of a wall and sit with your thighs and calves perpendicular. It is similar to sitting up against the wall on an imaginary chair. This exercise helps to improve the flexibility and balance of the body.
A good wall sit exercise should last up to 5 minutes. Try out this exercise to improve focus and release stress.
Calf raises are one of the easiest lower body workouts for women. This exercise helps in improving ankle strength and body stability. With attention to the fact that most people want to start with easy exercises. In that case, calf raises are a must-try exercise.
In this exercise, you just have to stand straight and elevate your toes, putting all the body weight on the toes. Hold your body on the toast for at least one to two seconds, and release. Repeat the exercise 20 times for better results.
It helps to improve the body posture and strengthens the calves.
By including step-ups in your daily workout routine, you can increase leg strength. The target muscles for this exercise are the hamstrings, glutes, and quadriceps. The steps for this exercise are simple and work well for women who work out at home.
You need to step on a raised platform or bench one foot at a time. Repeat the process by stepping onto the platform with alternating legs and going for at least 20 reps.
Step-ups help to reduce muscle imbalance and enhance the stabilization in the lower back.
Also Read: Work Out At Home With These Calorie-Burning Cardio Exercises!
If you want to achieve a strong and perfect lower body, then it's time to spring into action. As you might have read about the multiple benefits of lower body workouts for women, why not implement them to improve your strength?
Using some of the workouts listed above can help strengthen your core along with bringing your perfect body dreams to life. Ensure you begin with basic exercises but work out regularly for better results. Because training or workout is a hard process, hold on to your patience and work with dedication. If you love reading blogs on health, fitness, and beauty, subscribe to The Voice Of Woman!! We create blogs on multiple subjects that might help you discover interesting topics.