Top 10 Lower-Body Workouts For Women




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.

1. Mountain Climbers

mountain climbers exercise

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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

side lunge exercise

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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

plie squats exercise

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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

squat jump exercise

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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

box jumps exercise

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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

full squat exercise

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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

bridge exercise

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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

lying side leg raises exercise

Shutterstock

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

glute kickback exercise

Shutterstock

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

calf raises exercise

Shutterstock

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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Written by: Pravallika Menon

Pravallika Menon is editor & Writer for "BeautyEpic.com". Full time beautician for a organic Hair n Makeup saloon. She has completed graduation in Andhra University. Social Activist & Yoga Trainer.

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