Although your legs are one of the most important parts of your body, they’re often neglected when it comes to putting them through the right workout routines. All you need to do to break this cycle of neglect is adopt the right workout regimen with exercises that target the lower body so you can build a pair of toned and sexy legs. But, how do you start and what do you do to get those beach-ready sexy legs in time for summer? This article will help you differentiate between different types of workouts for your legs and introduce you to some of the best workouts you can do to tone and tighten the muscles in your legs.
What Types of Leg Workouts Are There?
There are innumerable types of leg workouts out there for you to try. Some of them are listed below.
These exercises utilize only the weight of your body to work your muscles and do not require any equipment or machines. Bodyweight training is very effective for burning fat and building muscle and has the added advantage of not putting too much strain on your joints. These exercises help increase your range of motion and improve your athletic ability.
Unlike the exercises that use your body’s weight, free-weight exercises utilize weights that are not attached to any structure. For instance, dumbbells, barbells, and ankle weights are considered free weights as they are not fixed to any device or system. Although these exercises restrict your range of motion slightly, they offer greater resistance, making you work harder to complete the exercise. This consequently burns a lot of calories and helps you get in shape quicker.
These are the kind of exercises that require a dedicated machine to perform, such as the ones in the gym. Although machine-assisted workouts have a fixed range of motion, they allow you to control the amount of overload on the muscle group and place resistance specifically on a group of muscles. They are more isolative in nature and help achieve metabolic overload.
Do I Need to Go to a Gym to Get Sexy Legs?
There is no definitive answer to this question as it is a matter of personal preference and comfort. Some people find that going to a gym to work out lets them focus on the task at hand rather than staying at home. Others find it more comfortable to work out in their own space without any distractions.
What Are the Factors That Influence Your Results?
Overall, to develop a pair of sexy legs, all you need is dedication, focus, proper diet, and a good workout plan. Developing sexy legs does not depend on whether or not you go to a gym to work out. What matters is the intensity with which you do the exercises. While performing workouts with the assistance of the various machines at a gym can get you the sexy legs that you crave for, it is not necessary. There are tons of leg exercises that do not require complicated machines to perform but still give you the satisfaction and the results of a good workout.
10 Workouts for Sexy Legs
Some of the best workouts you can do to develop sexy legs from the comfort of your own home are explained below.
The wall sit is one of the best exercises you can do to workout multiple muscles in your lower body. It tests your abdominal strength as well. To perform this exercise, stand up straight and lean against a wall. Then, slowly slide your back down until your hips and knees are at a 90-degree angle. Distribute your weight evenly between the two feet and keep your upper body in contact with the wall. Hold this position for 30 seconds to a minute, and then rest. This exercise puts a lot of emphasis on your quadriceps and helps burn even the most stubborn fat in your legs.
The goblet squat is one of the most fundamental exercises that anyone can do. You cannot hope to build sexy legs without performing squats. They work out literally all the muscles in your legs, right from the glutes and hamstrings to the quadriceps and calves.
For this exercise, you will need either a dumbbell, a kettlebell, or a heavy medicine ball. Start by holding the weight close to your chest, then slowly squat down and go deep until your hamstrings touch your calves. While doing this, keep your chest and head up and your back straight. Once you’ve hit the bottom, slowly come back up to the standing position. Repeat this exercise for around three to five sets of 10 to 20 reps each.
Another exercise that targets your quadriceps is the squat jump. Keep your feet shoulder-width apart and start off by doing a squat. Once you hit the bottom of your squat, tighten your core and jump in an explosive manner. As soon as you land, perform the squat again in one fluid motion. This constitutes a single rep. Performing three to five sets of 10 reps each every day is sure to get you closer to your goal of getting sexy legs.
This exercise primarily works the hamstrings and requires the use of a pair of dumbbells or a barbell. Start off by holding the barbell or pair of dumbbells at hip level. Keep your shoulders and back straight and your knees slightly bent. Slowly lower the weight by moving your butt backward. Once you reach the maximum range of your hamstrings’ flexibility, return to the starting position by driving your hips forward. This is another one of the principal exercises that you should never avoid if you’re looking to achieve a toned body that includes sexy legs.
Lunges are a great way to work out your quadriceps and your glutes. Stand with your feet shoulder-width apart and take a huge step forward with your right leg. Lower your body simultaneously until your right knee is at a 90-degree angle. Now, press into your right heel and drive yourself back up to the starting position. Repeat the same by switching your legs. You could even do this exercise with a pair of dumbbells or kettlebells.
Box jumps are plyometric power moves that help build explosive strength and melt fat; in addition, they elevate your heart rate. Another overall leg muscle builder, box jumps are your way to get sexy legs. First, get a sturdy box that can easily support your body weight. Stand in front of it with your feet shoulder-width apart. Squat halfway, jump explosively off the ground, and land on the box as softly and firmly as possible. Now, jump back down again. Perform this exercise for around three to five sets of 8 to 10 reps each.
No pair of sexy legs is complete without well-rounded calves. In order to properly work the calves, you’ll need to isolate them. Start off by standing on the edge of a step. Place the balls of your feet firmly on the step with your heels hanging over the edge. Now, slowly raise your heels as much as you can until you find yourself in the tiptoe position. Then, gently lower them back down, while feeling an intense stretch in your calves.
Donkey kicks isolate and target the muscles in your butt. Begin on all fours and slowly lift your right leg off the floor until the knee is in line with the hip. Squeeze your glute muscles and raise your heel toward the ceiling. Then, slowly start lowering your leg back to the starting position. Switch your legs and perform the exercise again. Do this for around three to five sets of 20 reps each to really torch the fat. Strapping ankle weights to your legs makes things more challenging and interesting.
Lying Lateral Leg Raises
This exercise helps strengthen the glutes and hip flexors in addition to keeping them toned and tight. Start by lying on your right side on a yoga mat or a soft surface. Engage your core and make sure your body is in a straight line. With your right arm on the ground, slowly lift your left leg into the air by keeping it straight throughout the movement. Now, gently lower your leg back down. Once you’ve completed a set, switch sides and perform the same with your other leg. To add a bit more resistance and challenge to the workout, you can do this exercise with ankle weights strapped to your legs.
The glute bridge is the simple route to sexy legs, as it works to build the perfect posterior. Begin by lying face up on the floor, with your knees bent and feet flat on the ground. Your arms should always be by your sides. Slowly lift your hips off the ground until your knees and your torso form a straight line. Engage your abdominals and squeeze your glutes hard. Hold this position for 3 to 5 seconds and gently lower yourself back down. Perform three to five sets of 10 reps each.
If you’re a person who is more comfortable working out in a gym environment, there are plenty of exercises you can do to get those sexy legs. For instance, the leg press machine in combination with the leg extension and leg curl machines provides an all-around workout for the legs. Always remember, working out can only get you so far; you’ll have to back it up with a solid and consistent diet plan to really maximize your results.