6 best exercises for women's legs at home without squats

Beautiful pumped up legs and buttocks are the dream of every girl. To bring it to life, you need to choose effective exercises for the lower muscles. It is not necessary to train in the gym; you can create a set of classes at home and practice effectively without leaving your comfort zone.

To do this, you need to choose effective exercises that will allow you to use the necessary leg muscles. To quickly cope with this task, you must initially determine which area needs help (calves or thighs), and what your problem is - do you need to lose weight or, on the contrary, your legs are very thin and you need to gain muscle mass.

In the first case, you will need to focus on cardio training, for example, cycling or an exercise bike, running, jumping rope. When the excess fat is gone, add strength training, but do it by focusing on the number of repetitions and approaches (rest 30 seconds between repetitions). In the case of thin legs, first of all, you need to gain muscle mass, for this you need to exercise with weights, for example with dumbbells.

Strengthening the thighs and calf muscles of a woman

In pumping the thighs and calf muscles, great importance is attached to the correct technique for performing the element. Failure to do so often leads to injury or lack of results, even after a long time.

The complex for beginners and professionals differs not only in the set of elements, but also in the frequency of training. So, for beginners, it is enough to pump their legs once every half month, performing 1-2 exercises. More advanced athletes can work out every week, combining basic and isolation elements and gradually increasing the weight.

There are a number of general rules that need to be taken into account by both beginners and professionals:

Leg muscles require a high number of repetitions.
Competent execution technique is the key to obtaining excellent results.
Slow speed is more effective.
The leg muscles get used to the load very quickly, so it is necessary to combine and change training methods.
The effectiveness of the exercises is checked by the presence of a burning sensation in the working muscles.

Important! Before the main workout, a warm-up is required. It increases the degree of elasticity of joints and ligaments, increasing the secretion of synovial fluid, improves blood supply to muscle tissue, preparing it for stress.

Be sure to check out:

The importance of training for beautiful legs in girls

Inflated legs of girls will help to analyze the anatomy of the lower extremities. The latter are divided into small, large and medium muscles, closely related to each other.

The largest muscles of the limbs are:

posterior thigh muscles;
quadriceps;
muscles of the posterior femoral region;
gluteal muscles.

The leg muscles belong to the slow type, which requires minimal load. The leg muscles adapt very quickly to standard activities for the development of muscle tissue. Pumping the leg muscles is required to improve physical endurance. With weak muscles, even such training, prolonged walking or standing will be exhausting for him. The problem has a particularly negative impact on older people.

The importance of exercising when pumping the calf muscles is reflected in the following points:

correctly performed sports activities make it possible to strengthen the huge volume of blood vessels in the legs;
the figure, giving it normal proportions, is improved by large leg muscles;
trainings have a beneficial effect on creating the correct position of the pelvis, resulting in the formation of a spectacular and athletic posture.

To acquire athletic legs and hips, classes should be carried out correctly, and they should consist of exercises that work each local area.

Load options for pumping

One of the most productive types of training at home is supersets. This is the sequential non-interval execution of 2-3 elements for the same or different types of muscles.

For beginners, minimum breaks of 50 seconds are acceptable, which over time are reduced to 30, then to 10 and then reduced to zero. The number of approaches does not exceed 3 times, and repetitions in them - from 12 to 20. It is not recommended to carry out supersets more than once a week.

This type of training allows you not only to pump up your muscles well, but also to reduce the amount of adipose tissue with a minimum-average load on the cardiovascular system.

General rules and recommendations

To understand how to pump up your legs at home, a woman needs to understand the basic rules and recommendations that should be followed when training at home:

Review your diet . Nutrition plays a vital role in the life of any person, and even more so of an athlete. Every day we eat the “wrong” food, rich in fast carbohydrates and fats, which are deposited on the hips, stomach, and butt. Rebuild your diet so that its basis, namely 60%, is made up of complex carbohydrates (cereals, durum pasta) and fiber, 30% should be proteins, and only 10% healthy fats.
Drink plenty of water . Our cells are 80% water, so it is important to maintain water balance at a given level. The liquid also helps remove waste and toxins and cleanse the body. The daily water requirement is 2 liters.
Breathe correctly . Breathing must be frequent to saturate the blood with oxygen. It is he who oxidizes fat cells, which promotes the breakdown of adipose tissue.
Learn movement techniques . When choosing exercises, you need to study the sequence of actions step by step, understand how to stand and move correctly. Not only the result of the training, but also the safety of the training depends on the correct execution. Hone your technique, and only then perform exercises at a fast pace or with weights.
Do a warm-up . Before class, be sure to warm up your muscles, stretch tendons and ligaments, and stretch your joints. Just 10 minutes of warm-up will help you avoid serious troubles and injuries. After finishing the training, also take 10 minutes to cool down to consolidate the results.
Don't rush things . When starting to pump their legs, most women immediately wonder how many days will it take to achieve a noticeable effect? The result depends on many factors - age, physique, intensity of exercise, correctness of exercises, etc.

Is it possible to pump up your legs by running or other types of training in 10 days? The answer will be negative, there is no need to wait for the effect in a week or 2 weeks. Some people manage to achieve noticeable peaks in a month, while others need 3-5 months. The main thing is not to fall into despair and not to chase the desired shape to the detriment of your health.

Always wear comfortable clothing for home workouts. Practice to your favorite rhythmic music. Train so that each activity brings you joy, do not overload yourself, increase the load gradually as your body adapts to the given pace of work. Conduct training 3-4 times a week. Don’t just train your legs, otherwise it will lead to imbalance and a disproportionate figure; also train your abs and arms.

We organize a properly effective workout at home

Training at home differs from its gym counterpart only in the lack of special equipment. A competent approach combined with regularity will allow you to achieve excellent results at home.

The first thing you need to start with is warming up. It includes:

Calf raise.

stand against the wall, leaning your hands on it;
rise on your toes, keeping your body straight.

Performed at least 20 times.

Walking on your heels.

stand on your heels, raising your toes as high as possible;
start walking around the room for 3-5 minutes.

Next, the thigh muscles warm up.

Knee flexion.

standing straight, bend your leg at the knee joint;
clasp your toe with your hand and try to press your heel to your thigh;
hold in this state for 10-15 seconds.

Perform the element 3 times.

Leg abduction

lie on your back and move one leg to the side so that there is an angle of at least 90° between your legs;
lock in this position for 10-15 seconds.

This element can be performed with a partner, or independently by grabbing the toe and pulling it up, without lifting it from the plane of the floor. The main thing is not to bend your legs.

The main complex for the calf muscles may include:

rolls from toe to heel (15 repetitions in 2 sets);
lifts with weights from a seated position (15/3);
jumping rope (3 minutes);
squats with a load (10/3);
"step".

To perform the last element, you can use a step platform, a thick book (like an encyclopedia) or a regular driveway step.

Technique:

stand on the stand with your toes (heels remain suspended);
carefully rise up on your toes and hold for 3 seconds;
go down slowly.

Then, after a 2-minute rest, you can move on to exercises for the thigh muscles. They are presented:

swinging your legs back and up (20/3);
abduction to the sides from a position lying on the side with legs bent at the knees (30/2);
lunges (20/2);
“scissors” (30/2).

The last exercise is performed lying on your back, alternately crossing your legs at a distance of 40-50 cm from the floor. The lower back should be pressed tightly to the mat, the abs tense.

At the end of the complex, a 2-minute stretch is performed, which allows you to restore muscle tissue after exercise.

Basic set of exercises

Inflated legs in girls make it possible to give definition to the muscles and increase the overall level of physical fitness. However, before conducting classes, you definitely need to get ready for long and hard work. This is explained by the fact that in 5 days or a week it will not be possible to pump up the lower part of the body. The first visible results will be noticeable only after 1-3 months of frequent training.

Strength training at home must include a warm-up, the purpose of which is to warm up the joints and muscles to increase the plasticity of the ligaments and saturate the blood with oxygen. The duration of the warm-up complex should not exceed 15 minutes, of which 7 minutes. You definitely need to do cardio training in the form of working on an exercise bike, running or jumping rope.

Remaining 8 min. are aimed at moving the pelvis in a circle, bending, turning, as well as swinging the upper and lower limbs. Before deciding to start pumping your legs, you should definitely consult with a fitness instructor and doctor. This is explained by the fact that high-amplitude strength training will be contraindicated for pathologies of the musculoskeletal system, heart and blood vessels.

Classic squats

Squats place a fairly strong muscular load on the hips and gluteal area. During squats, it is imperative to monitor the position of the back: the spine should always be straight while raising or lowering the body.

Step-by-step description of performing standard squats:

It is necessary to take a standing position, spreading your shins at shoulder level. The socks should be inspected directly.
Your arms should be extended forward and held at chest level. The abdominal muscles must be tensed.
After inhaling, you will need to slowly take your body into a squat position.
As you exhale, you should quickly stand up, taking a standing position.

The workout consists of 15 active repetitions. Then you should rest for a minute, and then repeat the workout three times.

Plie squats with a dumbbell

Thanks to squats with wide legs, you can pump the thigh area from the inside and back.

To perform the workout correctly, you must adhere to the following steps:

You need to hold the dumbbell with your upper limbs and place it on the floor surface between your legs. Your shins should be spread out to the sides with your toes turned outward. The stomach must be pulled in.
While inhaling, you should squat with your body.
As you exhale, you need to rise.

The exercise consists of 15 approaches of 4 sets. Between them you must rest for 60 seconds.

Jumping

Jumping makes it possible to perform increased muscular and functional load, which will be accompanied by increased production of anabolic substances such as testosterone and somatropin. The high presence of hormones in the blood will act as an auxiliary factor in the increase in muscle tissue.

The training will need to be carried out as follows:

The legs must be placed at the level of the shoulder area.
Your torso should be in a squat position, placing your palms directly at chest level.
While exhaling, you need to perform a strong jump with your arms moving back.
Then you should take a sitting position, performing 14 jumps.

The lesson consists of 4 sets, between which you need to rest for 90 seconds.

Lunges with dumbbells

Lunges with dumbbells pump both the back and front gluteal and thigh areas. Exercises increase the elasticity of the ligaments, the flexibility of the joints and affect the hypertrophy of the leg muscles.

Step-by-step instructions on how to perform weighted lunges:

Once in a standing position, place a pair of dumbbells on each side of your thigh. The feet must be placed together.
As you inhale with your right leg, you will need to take a huge step straight, transferring your body weight to it. The left leg needs to be bent at an angle of 90° and lowered.
When exhaling, you must take the original position. Next, you should repeat the exercise on your left leg.

The workout consists of 4 sets of 16 repetitions. After each series it is necessary to take a break for 1 minute.

Leg extensions with an expander

Such isolated strength training allows you to pump up the biceps of the buttocks and thighs. Also, exercises allow you to make women's buttocks more beautiful within a short period of time.

How to do the exercise:

You need to put an expander ring on the ankle of your left leg.
The other end of the ring will need to be secured to an object, for example, a table, radiator or bed.
You need to stand in front of the place where the elastic is fastened and place a chair opposite it, grabbing its back.
You should perform 14 leg abductions very actively back. Then similar movements need to be made with the right foot.
The exercise consists of 4 series, between which you need to rest for 1 minute.

During strength training, it is necessary to monitor heart rate parameters. To calculate your optimal heart rate, you need to subtract your age from the number 220. If during the training the coefficient goes beyond the permissible limit, it is recommended to increase the rest period between series.

One leg calf raise

Disproportion may occur if the thighs are well developed and the lower legs are thin and thin. To solve the problem, it is advisable to carry out exercises aimed at pumping the muscles of the leg calves. For these purposes, lifting onto your toes is suitable. However, the calves respond rather slowly and difficultly to the load, so you can’t expect a quick effect. In order for the workout to give a more visible result, it is recommended to use dumbbells or any other heavy object.

The exercise algorithm consists of performing the following steps:

Dumbbells must be picked up, positioned on each side of the thigh area.
The left leg needs to be bent, shifting the weight of the body to the right leg.
45 lifts should be done on the toe of the right foot. Movements should be short and fast. You need to do the same with your left leg.

The workout consists of 4 sets, between which it is advisable to rest for 1 minute. In the process of lowering your body, you do not need to lower your foot onto your heel. This will make it possible to increase the effectiveness of classes.

Sock press with elastic band

It is recommended to carry out the training comprehensively along with raising your toes. In this case, they can be carried out alternately or carried out sequentially.

To perform the workout correctly, you must adhere to the following technique:

You will need to sit on the floor with your left leg straight and your right leg bent.
You will need to grab the edges of the elastic with your hands. The middle part of the elastic should be placed on the toe of the left foot.
The expander should be pulled towards you by performing 40 straight foot presses.
Then the exercise should be performed on the right leg.

The workout includes 3 sets. Between series you need to take a break of 30 seconds.

Advice from professionals and craftsmen

Yaroslav Brin, famous blogger, trainer and bodybuilder

The athlete believes that the best exercises for the muscles of the thighs and buttocks for women are lunges. They come in many variations that are suitable for both beginners and professional athletes.

Ekaterina Usmanova, fitness model, winner of 2nd place in bodybuilding in the Czech Republic in 2012

In her video training, Ekaterina also recommends lunges and squats as exercises for the hips. As for the calf muscles, the athlete does not advise women and girls to exercise more than once a week.

Olga Putrova, famous athlete, model, winner of the 2015 Champions Cup in a fitness bikini

Olga's training consists of supersets performed once a week. They include mandatory lunges with dumbbells, leg bending and spreading, and swings.

Main conclusions

You can achieve excellent results by training your calf and thigh muscles by practicing at home. These exercises in most cases do not require special equipment or partner support:

When training this type of muscle, stretching is very important. Unheated muscles are easily injured and take a long time to recover.
Girls only need to exercise once a week.
Supersets are the most effective, as they provide not only a strength load, but also a fat-burning effect.
When performing elements, it is necessary to monitor the number of repetitions, as well as muscle tension during peak fixation.

Running and walking on steps can pump up your calf muscles as well as most exercises. If it is not possible to train, it is enough to simply not use the elevator several times or walk 3-4 stops to the house.