Sexy Leg Toner:  Workout For Women 

Sexy Leg Toner Workout For Women
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Sexy Leg Toner:  Workout For Women

Get ready to feel the burn in your quads and glutes with this 10-minute legs-and-butt workout. The quick routine is made up of five lower body exercises that will sculpt your lower half while challenging your cardiovascular system. Complete each exercise for the assigned amount of reps back to back with little rest in between. After completing a circuit, rest for 60 seconds and then repeat for a total of three circuits.

Leg exercises are important for toning your legs and stabilizing your joints. You use your legs for almost every activity you do during the day from walking to running to climbing stairs. When you strengthen your legs, you not only improve their appearance but also help maintain mobility and prevent injuries. Whether you like squats or lunges, here are some of the best leg exercises for women that will help you work out at home and get toned legs fast!

Sexy Leg Toner Workout For Women
Frog Jumps

The frog jumps is a bodyweight exercise.

How to do Frog Jumps:

Step 1: Stand with your feet together and knees slightly bent with your hands behind your head.

Step 2: Explosively jump up as high as possible by extending your knees and ankles while still keeping your knees slightly bent. Extend arms overhead and flex at the hips.

Step 3: Land softly in the starting position.

Step 4: Repeat.

Side Plank Leg Raise

Lie on your right side with your elbow directly under your shoulder and legs straight. Rest your left hand on your hip. Place your feet one on top of the other.

Press into your elbow and raise your hips off the floor, maintaining a straight line from ankles to shoulders. Hold this position for 5 seconds.

Slowly lower hips back to the mat and repeat. Complete 15 reps then switch sides to complete one set. Do 3 sets.

Bulgarian Split Squat 3 sets of 15 Reps

Inhale as you lower your body down until your rear knee gently touches the floor and both knees are bent at about 90-degree angles. As you descend, raise your arms out in front of you for balance.

Exhale as you push through the heel of your front foot to return to the starting position. Repeat on the other side.

 

Bent Over Lateral Single Leg Raise

This exercise is a great way to stretch out your hamstrings while also targeting your glutes and lower back.

1. Lie on your stomach with your legs straight, arms by your side with palms down

2. Draw in abs, raise one leg up to 90 degrees, flex the foot and keep the hips down without arching back

3. Hold for 5 seconds, lower leg, repeat 2-3 sets of 15 reps or until fatigued

Bodyweight Sumo Squat

The sumo squat is great for opening up the hips and working the lower body. It also helps improve flexibility and mobility.

To do this exercise, stand with your feet wider than shoulder width apart with toes pointed out at 45 degrees. Squeeze your glutes and chest up tall, making sure not to arch your back. Lower down into a squat position keeping your back straight and chest up tall.

Hold the bottom of the squat for two seconds before standing back up tall.

One Legged Row 3 sets of 15 Reps

The one legged row is another great back exercise that I like very much. It’s perfect for your back and biceps and it will help you build muscle and strength in these areas.

To perform the one legged row, you need a barbell or a dumbbell, a bench or any other object on which you can place your leg.

First of all place the barbell or dumbbell on the floor and stand on one leg while holding the barbell or dumbbell with the other hand.

Place your other leg on top of the bench.

Now bend down towards the floor to grab the barbell or dumbbell with both hands.

At this point you should be in the starting position.

Pull the barbell or dumbbell up to your chest by bending your elbow. Exhale as you perform this part of the movement.

Then lower it back down.

Plie Squat Calf Raises

Do 3 sets of 15 reps on each leg.

Stand with your legs slightly wider than your hips and toes pointing out. Hold a dumbbell in one hand at shoulder height, with your arm straight and palm facing in toward your body.

Push through the heels as you bend your knees and lower into a squat, keeping the dumbbell in line with your shoulder.

Pause, then press through your heels to stand back up to starting position. Repeat, then switch sides to complete one rep.

Bench Glute Raises 3 sets of 15 Reps

Sitting on the edge of a flat bench with your feet planted firmly on the ground and knees bent, place your hands on the back of the bench behind your hips.

Lift your hips up until you’re in a straight line from head to knee and then slowly return to resting position.

Repeat for 3 sets of 15 reps.

If you need a challenge, grab some weights to put across your lap or hold it in your hands.

Wall Squats 3 sets of 15 Reps

Muscles: Glutes, Quads, Hamstrings, Hip Flexors

Instructions:

1. Stand with your back against a wall.

2. Walk your feet out about two feet from the wall.

3. Bend your knees and lower your body until you’re in a sitting position with your thighs parallel to the floor. Keep your back flat against the wall and don’t let your knees extend over the tips of your toes.

4. Hold for a count of two, and then slowly straighten your legs to return to an upright standing position.

Lateral Lunge 3 sets of 15 Reps

Stand with feet together, toes pointed slightly outward.

Step your right foot out to the side, bending at the knees and hips to lower until your left thigh is parallel to the floor.

Pause for a moment, then return to start by pushing through your right heel. That’s one rep.

Do all reps on one side before switching to complete set.

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