Lower body workouts help address most of the problems that women face with age – increasing waistline, sagging muscles in thighs and buttock regions. These are effectively addressed by the exercises mentioned below.
10 Lower-Body Workouts For Women
1. Mountain Climbers
How to Do:
- Get onto plank position.
- Keeping core tight bend right knee and bring the foot forward towards the hips; left leg should be kept straight.
- Keep elbows straight and arms strong.
- Jump and bring the left foot in the front below and keep the right leg straight.
- Alternate the feet and repeat exercise.
Number of Repetitions: Alternate with each foot and repeat exercises 15 to 20 times.
How it Benefits: The exercise helps to burn fat and tones the lower body region such as abductors, glutes, hamstrings, calves, lower abs as well as the shoulders.
[ Read: Best Leg Workouts For Women ]
2. Side Lunge
How to Do:
- Stand with feet apart, more than shoulder width.
- Shift weight onto the left side.
- Bend the left knee and lower the body onto that side, keeping central equilibrium.
- Stretch out the other leg.
- Come back to center position and straighten up.
- Repeat the motion with the other side.
Number of Repetitions: Both sides can be done 10 times each in a set. Three sets would be a good target to set.
How it Benefits: You would be targeting the glutes, abductors, calves, and hamstrings. Burn the fat in these areas and tone as well.
[ Read: Exercises to Reduce Lower Belly Fat ]
3. Plié Squats
How to Do:
- Stand with feet apart, little wider than shoulder width.
- Turn toes out in the opposite direction.
- Hold a dumbbell in either hand.
- Lower the body as the knees are bent.
- Raise the body back to straightened position.
Number of Repetitions: The exercise can be done 15 times and in sets of three.
How it Benefits: This exercise targets the fat and muscles around the quads as well as calves, hamstrings, and glutes.
[ Read: Shoulder Workouts For Women ]
4. Squat Jump
How to Do:
- Stand with feet apart and tighten muscles.
- Squat down.
- Push your body off the ground and jump as you raise yourself.
- Squatting and then jumping needs to be repeated.
Number of Repetitions: Do the exercise 10 times and in sets of three to feel the effects.
How it Benefits: The exercise targets the fat around glutes, hamstrings, calves, abductors and helps to tone these muscles as well.
[ Read: Simple Arm Exercises For Women ]
5. Box Jumps
How to Do:
- Stand in front of a plastic or wooden box that is set square on the ground; it must be at least one to two feet tall.
- Keep abs tight and jump with a force onto the box; land in a squat pose flat on both feet.
- Jump back on the ground; repeat motion ten times.
- If jumping with both feet on the box is difficult one can try to step onto the box and then step down.
Number of Repetitions: One can repeat the movement ten times and do three sets.
How it Benefits: It helps to strengthen the muscles around calves, hamstrings, quads, and glutes as well as burning the fat off these regions.
[ Read: Simple Exercises to Tone Your Thighs at Home ]
6. Full Squats
How to Do:
- Stand with feet apart, shoulder width, roll back shoulders and keep back straight.
- Keep core tight and lower the body by flexing knees; push out from the back till butt is near to the ground.
- Hold the position and then push back to standing position.
- Repeat exercise.
Variation: To see more effects hold hand weights on your hands or strap on some leg weights.
Number of Repetitions: Do the exercise 15 times.
How it Benefits: The exercise is beneficial for burning fat and tightening muscles around calves, hamstrings, quads, and glutes.
[ Read: Best Exercises for Your Lower Abs ]
7. Bridge
How to Do:
- Lie down on a floor mat.
- Keep hands close to the sides of the body with palms down.
- Flex the legs while the feet remain on the ground.
- Engage the core and gaze at the knees; push up buttocks and towards the ceiling.
- Support body with upper back and feet.
- Hold the pose and then lower the buttocks.
Number of Repetitions: Do 10 repetitions and sets of three.
How it Benefits: The exercise helps to target adductors, quads, glutes, lower abs, hamstrings, shoulders, and calves.
[ Read: Exercises to Sculpt Your Back ]
8. Lying Side Leg Raises
How to Do:
- Lie down on one side.
- Keep the body straight and lift upper torso to balance the body on the forearm.
- Raise left leg that is resting on the other and hold for a few seconds.
- Pulse the leg upward and then bring it down.
- Repeat on the other side.
Number of Repetitions: The exercise can be done 20 times on each side and three sets in total.
How it Benefits: It helps to burn fat and tone muscles around hamstrings, calves, lower abs, quads, adductors, and abductors.
[ Read: Best Ab Workouts for Women ]
9. Glute Kickback
How to Do:
- Assume cat position on the ground.
- Keep the spine neutral and keep toes touching the floor.
- Support body on knees and palms.
- Lift the leg at the back and pulse upwards.
- Lower it to the ground and repeat with the other leg.
Number of Repetitions: 15 repetitions on each leg can be done in sets of three.
How it Benefits: The exercise helps to target the burning of fat and toning muscles in abductors, hamstrings, quads, and glutes and in lower abs.
[ Read: Simple Arm Workouts Without Weights ]
10. Calf Raises
How to Do:
- Stand with feet slightly apart.
- Hold your spine erect and toes pointing forward.
- Lift heels off the floor and have your body weight onto the balls of the feet.
- Lower the heels but keep them slightly off the ground.
- Repeat motion for a minute.
Variation: The exercise can be worked upon by placing the toes pointing outwards and repeating the movements. Increase resistance by holding hand weights.
Number of Repetitions: Do ten repetitions and three sets.
How it Benefits: This exercise is a good way to warm up the legs, especially the feet and the calf muscles.
The above exercises, when combined with overall aerobic and other strength training exercises, will help a person get a whole body workout.
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