If you want to be in good shape, there are requirements for every part of your body, and based on people's habits of doing fitness workouts, the leg position is not easy to ignore and is very important, but there are many people who don't like to do workouts for their legs. This is because leg workouts are very difficult and for many women there is a lot of worry that their legs will be toned and covered in muscle lines and look rugged. Women should not worry too much, it is not as easy as they think to get their legs toned, otherwise the leg workouts would not be so difficult.
And leg exercises are essential, the legs are part of the lower body, and the leg muscle group is the largest one in the whole body. If you want your body to be healthy, leg exercises are essential, and there are many benefits to leg exercises, not just in terms of muscle gain, but also in terms of faster fat burning, as it increases basal metabolism and is therefore beneficial for weight loss. Exercising the legs also helps to protect the bones of the legs, thus slowing down the ageing process.
Apart from that, leg exercises do not only stimulate the legs, but also the abdominal area, so they are also useful for shaping the abdomen. And performing leg exercises also raises testosterone levels, which promotes muscle growth and is equivalent to a tonic without side effects. So for these benefits, leg exercises are not just for men, but also for women. And as mentioned above, women can rest assured that leg workouts are not as prone to thickening, and will also trim the line of the legs, thus building up the buttocks as well.
For leg exercises, deep squats will certainly be mentioned, but just relying on a single movement, the squat does not provide a comprehensive and adequate stimulation of the entire lower body. Therefore, we need a variety of movements. In addition to leg exercises, good hip training will also change the shape of the legs, so when doing leg exercises, you should also include the hips in the training. So here are some recommended moves that can effectively give both your buttocks and legs a proper workout.
Movement 1: Alternating side lunge
Open your legs to the left and right, with a span of more than twice the width of your shoulders, stand up straight, legs straight, head up, chest up and abdomen tight. Shift your weight towards one leg and bend that leg into a squat until the legs are perpendicular to each other. Rise up and return to the other side, squatting down with the knees and toes pointing the same way for 12-20 reps.
Movement 2: Oblique backward arrow squat
Stand with your feet still separated from each other, keeping your upper body straight at all times and both legs straight. Then lift one leg and take a step backwards and squat down, letting the backward leg bend. The weight is between the two feet and both arms are raised towards the chest, holding the hands. Pause for a moment, restore and then withdraw to the other side for 12-20 reps.
Movement 3: Side leg raises
Lie on your side with the lower arm bent at the elbow to support your body and the upper arm bent on the floor in front of your chest. Keep the lower leg straight on the floor and the upper leg straight up off the lower leg, keeping your back straight and your body stable. Slowly move the upper leg up and up to the highest position and then slowly move down, still not touching the lower leg as you move down, do 12-20 reps.
Movement 4: Supine scissor kick
Lie on your back, but lift your legs up off the ground at an angle of approximately 30 degrees to the ground and hold your head and neck in place, lifting your shoulders up together. Keep your abdominal position tight, place both arms on either side of your body and swing both legs up and down alternating between 12-20 reps.
Do 3-5 sets at a time, 4-5 times a week. When performing the movements, make sure that the quality of the movements is good. And at the end of the movement, tidy up and relax your body. Hip and leg exercises are essential, but they don't need to be complicated, and the changes are amazing when you keep going.