Note: Talk to your doctor before doing these exercises if you are pregnant or have knee pain or lower back pain.
15 At-Home Leg And Hip Exercises For Women
Before you start with these exercises, warm up your muscles for at least 10 minutes. Here’s a quick warm-up routine:
Warm-up – 10 Minutes
Neck tilts – 1 set of 10 reps Neck nods – 1 set of 10 reps Neck rotations – 1 set of 10 reps Shoulder rotations – 1 set of 10 reps Arm rotations – 1 set of 10 reps Waist rotations – 1 set of 10 reps Side lunges – 1 set of 10 reps Jumping jacks – 1 set of 50 reps Calf raises – 1 set of 10 reps Ankle rotations – 1 set of 10 reps
Now, your muscles are ready for an energizing 20 minutes of lower body no-equipment training. Let’s begin!
1. High Knees
Target – Quads, hamstrings, calves, and glutes
2. Squat
Target – Glutes, quads, hamstrings, and calves
3. Jump Squat
Target – Glutes, quads, hamstrings, adductors, and calves
4. Alternating Side Lunge
Target – Adductors, glutes, quads, hamstrings, and calves
5. Plie Squat Calf Raise
Target – Calves, adductors, glutes, hamstrings, and quads
6. Wall Sit
Target – Quads, hamstrings, glutes, and calves
7. Lunge
Target – Quads, hamstrings, glutes, and calves
8. Standing Side Leg Kicks
Target – Adductors, abductors, hip flexors, glutes, quads, hamstrings
9. Hip Thrust
Target – Glutes, hamstrings, quads Note: Consult your doctor if you have lower back problems before you do this exercise.
10. Donkey Kicks
Target – Glutes, hamstrings, quads
11. Spider Climbers
Target – Adductors, abductors, glutes, hamstrings, and quads
12. Leg Circles
Target – Adductor, glutes, quads, and hamstrings
13. Leg Raises
Target – Core, glutes, hamstrings, and quads
14. Side-Lying Leg Raises
Target – Adductor, glutes, hip flexors
15. Butterfly Pose
Target – Adductors and hip flexors How To Do How long does it take to tone legs? You can begin seeing noticeable changes within three to four months of beginning your leg workout routine. Does walking tone your legs? Yes. Brisk walking helps tone your legs by reducing thigh fat. Should I do leg workouts every day? Yes. You can train your legs every day along with other body parts to gain strength. Does walking tone your butt? No. Regular walking doesn’t have any major impact on your butt muscles as its primary focus is on the glutes.