Slender legs are one of the first things men pay attention to when assessing a girl’s appearance. Open dresses and short shorts look perfect only on sculpted and toned legs. To give their lower body beautiful shapes, girls run to get a membership to the nearest gym, but you can pump up your leg muscles at home, with the most basic equipment, a strong desire and good self-control.
The muscle tissues of the legs include the following groups: muscles of the thighs, legs and feet, however, training for pumping the legs usually includes work on the buttocks. The phrase “pump up your legs” refers to the work of the thigh muscles (quadriceps), hamstrings and calf muscles.
To get the best results, it is recommended to pay attention to all the muscles of the legs, performing both multi-joint or basic training and isolated training, the purpose of which is to work out one of the muscle groups.
Leg workout at home
When working out at home, girls often ignore warm-up or pay insufficient attention to it. However, warming up is the most important element of exercise, during which blood circulation is activated, joint fluid is produced, and the body prepares for stress.
A properly performed warm-up reduces the risk of injury several times.
Typically, warm-up exercises take about 10 minutes.
Approximate warm-up complex
- Walking in place . Stand up straight, press your arms to your body, and place your feet a short distance from each other. Walk for 3-4 minutes at an average pace.
- 30 knee raises to pelvic level in 30 seconds.
- Slowly swing forward and backward 15 times on each leg.
- Stretching the thigh muscles 5 times on each leg with a delay of 5 seconds. The leg should be bent at the knee and raised behind the back to the height of the buttocks. Hold the sock with your hand and gently stretch the muscles.
Training program for pumping up legs
We are not we if we had not made for you a training program from the exercises that were described in the article; this is precisely what distinguishes us from other sites that tell about training at home.
So, in order to pump up your legs and buttocks at home, you need to train 3 – 4 times a week. Each workout will involve almost all the exercises that we showed. Between sets, rest should be no more than 60 seconds; between exercises, try to rest as little as possible, ideally 2 to 3 minutes. Let's look at the table:
| MONDAY | WEDNESDAY | FRIDAY |
| Jumping onto a hill 4 x 10 | Forward lunges 4 x 12 | Deadlift 3 x 10 |
| Sumo squats 4 x 10 | Jump squats 4 x 8 | Forward lunges 4 x 12 |
| Forward lunges 4 x 12 | Jumping onto a hill 4 x 10 | Sumo squats 4 x 10 |
Basic workout at home
Hips
There are many exercises for training the leg muscles, however, the most proven and effective of them, involving the quadriceps and buttocks, is squats .
- Your feet should be placed slightly wider than your shoulders, your back should be straightened and slightly bent at the waist, and your arms should be extended forward or clasped and placed behind your head. Slowly, without rounding your spine, lower yourself to a level where your thighs are parallel to the floor, as if sitting on a chair. Place emphasis on your heels, and do not place your knees beyond the line formed by your toes. Then also slowly rise. Perform 4 sets of 15 repetitions.
- Plie squats are great for working out the inner, especially problematic area of the thighs. The legs are spread wider than the shoulders, while the toes need to be turned outward. Slowly squat until your thighs are parallel to the floor, and then carefully rise. You also need to perform 4 sets of 15 squats.
- Another classic, well-proven movement is lunges. You need to take a wide step forward, bringing your thigh parallel to the floor and keeping your torso straight. Then, with a powerful movement, return the leg to the starting position. It is allowed to do all the lunges first for one leg and then for the other, or train each leg in turn. In total you need to do 3 sets of 15 exercises.
Caviar
- The calf muscle tissue is well worked out by prolonged exercise, and you can tighten it well by standing on your toes and then lowering yourself back. Do three sets of 20-30 repetitions.
- Another type of training that involves the leg muscles, including the calves, is upward steps. Place your foot on a bench, stool or step, and raise the other at an angle of 90° to the body, balancing on the supporting leg. Then carefully lower the raised leg to the floor and repeat the same on the other leg. Shoulders and back should be in a straight line. Do 3 sets of 12 reps.
Fitball exercises for legs
An excellent projectile for giving relief to the leg muscles. Fitball is unique in that it allows you to reduce the load on your joints during a workout.
- Hyperextension . Lie on the fitball with your pelvic area face down, rest your toes on the floor, and place your hands behind your head. Next, you need to slowly raise your body, straightening your lower back, hold for a couple of seconds, and then return to the starting position. Do 3 sets of 15 reps. The exercise trains the back of the thighs, gluteal muscles and lower back.
- Pelvic lift . Roll over onto your back, place your heels on the fitball, and keep your arms along your body. You need to slowly raise your pelvis, using your body to form a straight line, hold in the top position, strongly tensing your gluteal muscles, and then slowly return to the starting position. Do 3 sets of 15-20 repetitions. In addition to the thigh muscles, the exercise works the buttocks and abs.
Exercises with dumbbells for legs at home
Dumbbells are a great way to make an exercise more effective by adding weight.
- Deadlift . Place your legs straight at shoulder level, take dumbbells in your hands, lower your back down without rounding it or bending your knees. You need to feel the tension in the back muscles of the thigh, then return to the starting position. Do 3 sets of 15-20 reps.
- Reverse lunge – moving your leg back so that your front leg forms a 90° angle as you lean forward. The body must be kept straight, and a small distance must be left between the legs. Do 3 sets of 15 reps.
You can also use dumbbells to increase the effectiveness of regular squats and lunges.
The most effective exercises for women
Some of the most effective exercises for transforming the lower part of the female body, which can help an athlete achieve results in the shortest possible time, include:
| Classic squats with weights | Starting position (IP): stand straight; feet slightly spaced apart; the spine is as straight as possible; shoulders straightened; holding a weight in your hands, such as a stack of books or a bottle of water. Take a deep breath. As you exhale, bend your knees until a right angle is formed with the floor. In this case, it is important to ensure that your knees are approximately above your feet, and do not go forward. Having fixed the resulting position for 2 seconds, straighten your limbs, returning to the IP position. |
| Lunges (can be performed with weights if desired) | IP: take a vertical position; back straight; Place your feet at a minimum distance from each other; neck extended; the gaze is directed forward; When using weights, hold them in your hands. Lunge with your right leg, bending it at the knee joint at a right angle. Lean your entire body on your foot, with your body positioned evenly between your bent legs and not leaning forward. After holding the resulting position for 3 seconds, return to the original position. Repeat similar actions, lunging with your left leg. |
| Calf raise | IP: position the body vertically; feet slightly spaced apart; back straight; pick up dumbbells or any other available equipment that can increase the load during this exercise. As you exhale, rise onto your toes, lifting your heels off the floor as much as possible. We hold the body in this position for 5-7 seconds and slowly return to the starting position. |
If it is not possible to strengthen the muscles of the lower extremities, gradually increasing the load while performing appropriate exercises, you can use the training program below. This training plan is recognized by professional fitness trainers as one of the most effective, capable of helping girls achieve the first result in pumping their legs within 5 days of regularly performing the described physical activity.
Important! The following complex requires not only daily performance of the indicated exercises in compliance with the technique, but also adherence to the principles of proper nutrition that promote muscle growth.
1 day:
- warm-up;
- squats with dumbbells, barbell or any other weighting material - 4 sets of 15 times;
- classic lunges (preferably with weights) – 4 sets of 10 times for each leg;
- lateral lunges (ideally while holding dumbbells) – 4 sets of 8 times for each leg;
- classic squats – 1 approach for the maximum number of repetitions in 1 minute;
- cool down, including stretching exercises.
Day 2:
- warm-up;
- lunges without weights – 4 sets of 15 reps;
- plie squats – 2 sets for maximum number of repetitions;
- jumping rope – 90 seconds;
- alternately lifting the legs back from a position on all fours;
- cool down with mandatory stretching of the worked muscles of the limbs.
Day 3:
- warm-up;
- stepping up a hill - 3 sets of 15 repetitions;
- swing your legs to the side - 4 sets of 20 times;
- backward lunges – 4 sets of 15 times;
- side lunges – 1 set for maximum number of repetitions;
- cool down, including exercises to stretch the muscles of the target area.
Day 4:
- warm-up;
- swing your legs back – 5 sets of 20 times;
- squats with weights – 4 sets of 15 reps;
- raising on toes – 5 sets of 10 times;
- jumping – 1 minute;
- stepping up a hill - the maximum number of repetitions in 90 seconds of active work;
- cool down + stretching of leg muscles.
5 day:
- warm-up;
- squats with weights – 3 sets of 20 times;
- forward lunges with weights – 3 sets of 10 repetitions;
- swing your legs to the side - 4 sets of 20 times;
- jumping rope – 90 seconds;
- squats without weights – 1 set for maximum number of repetitions;
- cool down followed by exercises aimed at stretching the leg muscles.
Adviсe
Each girl has a different percentage of muscle and fat tissue under the skin. Some people need to reduce the volume of fat, while others lack muscle mass to have beautiful legs. Based on individual characteristics, it is necessary to make a choice in favor of certain activities. Here are some training tips:
- When the legs have a large layer of fat, then aerobic activity is necessary to lose weight, that is, fat burning exercises, such as jogging, walking on an elliptical, or a step machine.
- If the goal of training is to reduce volume, then training with dumbbells should be performed 20-25 times, doing 4-5 approaches at a time. If you want to build muscle mass, then the number of approaches can be reduced to 3-4, performing the complex 10-15 times, but lifting the maximum possible weight.
- The muscles of the lower extremities require time to recover after exercise. Therefore, it is recommended to conduct strength training no more than 2 times a week.
The main problem during home workouts is the lack of regularity. You need to try to find yourself a good motivation that will not allow you to abandon classes halfway, and then beautiful legs and admiring glances turned to them are guaranteed.
Thigh workout
Many people want to know how a girl can pump up her leg muscles. In this case, usually, the main focus of this issue is precisely on the buttocks. A toned butt is something that is enough for most girls.
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The simplest exercise for hips at home is squats. The exercise is considered basic, not only for girls, but also for guys.
Initially, it is enough to squat with your own weight, which you can do at home. Over time, in order to gain more muscle mass, you can start working with weights - in gyms this is a barbell.
To do this, put your feet slightly wider than shoulder level and begin to squat. At the same time, your heels should not be lifted off the floor, and make sure that your knees are kept at the same level.
We’re not in a hurry – we go down quite slowly, and we get up in the same way. At the same time, you need to keep your back straight - you should feel the muscles of your buttocks during this exercise. This is because the more load the back takes from the hips, the weaker the result will be.
Train yourself from the very beginning to pay attention to the quality of the exercises - you do not need to chase quantity, it will increase over time, after all, you are working for results.
For beginners, 4 sets of 10-15 repetitions will be enough, depending on physical fitness.
