Lean legs workout for women

If you want lean legs, you shouldn’t be afraid of lifting weights or doing squats. For women, it’s next to impossible to build big bulky thighs, unless you’re using really heavy weights. But even then, it would be really difficult.

The right combination of weight training and cardio will get you the sexy toned lean legs that you’re looking for. For weight training, avoid doing low reps (in the 8-12 range) that build thicker muscle and instead stick with lighter weights and do more reps (think 15-20).

Building muscle that’s hidden behind a layer of fat can give the appearance of bigger legs. You can burn stubborn fat with full body HIIT sessions and cardio throughout the week as well.

Of course genetics will play a role here, as will your eating habits. So make sure you’re doing your best to follow a healthy lifestyle overall.

Try this home workout designed to help get you the lean legs that you’re after.

Get lean legs with this at home workout

Equipment needed:

  • Dumbbells
  • Box or step
  • Skipping rope

Do each exercise for 1 minute. Complete 4-5 sets.

Jump squats

  1. Start in a standing position with your feet shoulder width apart.
  2. Bending into a squat position lower yourself as if you were sitting, bending your knees until your thighs are parallel with the floor. Be sure to keep your knees behind your toes and keep your back straight.
  3. Pushing through your heels, jump straight up landing back down into a squat position.
  4. Continue without pausing.

Walking lunges

  1. Start in a standing position with your feet hip width apart.
  2. Take a big step forward with your right foot bending your knee at 90 degrees in front of you.
  3. Lower your body until your left knee almost touches the ground behind you.
  4. Pushing through your heels, step your left foot forward returning to standing position with your feet hip width apart.
  5. Alternate movements between each leg.

Stiff legged deadlifts

  1. Start by standing with your dumbbells in front of your thighs and your elbows straight. With your feet shoulder width apart and your knees just slightly bent.
  2. Bending at the hips, keeping your back straight, lower your upper body and extend your arms to lower the dumbbells to just below the knees.
  3. Pause for a second
  4. Slowly using your hips while maintaining a flat back and squeezing your butt, return to a standing position.

Box jumps

  1. Start by standing in front of a bench with your feet shoulder width apart.
  2. Preparing to jump, bend your knees into a slight squatting position, and swing your arms through as your feet propel you onto the bench.
  3. Step down and prepare to jump again.

Sumo squats

  1. Stand with your feet a few inches wider than shoulder width apart and your toes pointed outward.
  2. Hold your dumbbell with both hands at chest level.
  3. With your back straight, slowly lower yourself as if you were sitting, bending your knees and hips until your thighs are parallel with the floor. Be sure to transfer your weight backwards into your heels, keeping your knees behind your toes.
  4. Push through your heels to extend your legs and return to a standing position.

Side lunge

  1. Start in a standing position with feet hip width apart.
  2. Lunging towards one side, bending your knee to 90 degrees, while your other leg stretches out straight.
  3. Pushing through the your heel, return to standing position.
  4. Repeat the steps on the alternate side bending the opposite knee to 90 degrees, while your other leg stretches out straight.
  5. Continue alternating sides without pause.

High knees

  1. Start in a standing position with your feet hip width apart.
  2. Jogging in place lifting each knee 90 degrees or higher.
  3. Continue without pausing.

Skipping

  1. Using a skipping rope, jump 1-2 inches off of the floor allowing enough room for the rope to continuously move under your feet. Keep your elbows close to your sides as you turn the rope.

Love your #innerbabe

Be patient with your progress and don’t stress about things like having a thigh gap. Every body responds a bit differently to certain workout styles and eating patterns. Results will come with consistency and hard work.

Now go get yourself some short shorts, and join us in our #innerbabe online community. We’re in this together. 👊

What are your favourite leg day workouts? Share them with us in the comments below.

 

2017-05-29T09:46:00+00:00 May 25th, 2017|Move|