How to pump up a girl's legs at home

Slender legs are one of the first things men pay attention to when assessing a girl’s appearance. Open dresses and short shorts look perfect only on sculpted and toned legs. To give their lower body beautiful shapes, girls run to get a membership to the nearest gym, but you can pump up your leg muscles at home, with the most basic equipment, a strong desire and good self-control.

The muscle tissues of the legs include the following groups: muscles of the thighs, legs and feet, however, training for pumping the legs usually includes work on the buttocks. The phrase “pump up your legs” refers to the work of the thigh muscles (quadriceps), hamstrings and calf muscles.

To get the best results, it is recommended to pay attention to all the muscles of the legs, performing both multi-joint or basic training and isolated training, the purpose of which is to work out one of the muscle groups.

Leg workout at home

When working out at home, girls often ignore warm-up or pay insufficient attention to it. However, warming up is the most important element of exercise, during which blood circulation is activated, joint fluid is produced, and the body prepares for stress.

A properly performed warm-up reduces the risk of injury several times.

Typically, warm-up exercises take about 10 minutes.

Approximate warm-up complex

Walking in place . Stand up straight, press your arms to your body, and place your feet a short distance from each other. Walk for 3-4 minutes at an average pace.
30 knee raises to pelvic level in 30 seconds.
Slowly swing forward and backward 15 times on each leg.
Stretching the thigh muscles 5 times on each leg with a delay of 5 seconds. The leg should be bent at the knee and raised behind the back to the height of the buttocks. Hold the sock with your hand and gently stretch the muscles.

The best exercises for training legs

If I were asked to create a program for my client with only five exercises aimed at working the lower body with maximum efficiency, I would without hesitation choose:

Squats
Romanian barbell deadlift
Walking with lunges
Leg press
Glute bridge with barbell

The listed elements optimally load all the muscles of the lower body, consuming a huge amount of calories in one workout. They also use movements found in everyday life. For example, squats help you sit up and stand up throughout the day, while lunges improve your gait and make it easier to run or just walk up and down stairs.

Having built a program around these exercises, you can supplement it with isolating exercises such as swings, calf raises or step-ups for variety. Below you will find several complexes, compiled taking into account different life situations. They will increase the effectiveness of your workouts in the gym, and as a reward you will receive the coveted leg silhouette of your dreams.

Basic workout at home

Hips

There are many exercises for training the leg muscles, however, the most proven and effective of them, involving the quadriceps and buttocks, is squats .

Your feet should be placed slightly wider than your shoulders, your back should be straightened and slightly bent at the waist, and your arms should be extended forward or clasped and placed behind your head. Slowly, without rounding your spine, lower yourself to a level where your thighs are parallel to the floor, as if sitting on a chair. Place emphasis on your heels, and do not place your knees beyond the line formed by your toes. Then also slowly rise. Perform 4 sets of 15 repetitions.
Plie squats are great for working out the inner, especially problematic area of the thighs. The legs are spread wider than the shoulders, while the toes need to be turned outward. Slowly squat until your thighs are parallel to the floor, and then carefully rise. You also need to perform 4 sets of 15 squats.
Another classic, well-proven movement is lunges. You need to take a wide step forward, bringing your thigh parallel to the floor and keeping your torso straight. Then, with a powerful movement, return the leg to the starting position. It is allowed to do all the lunges first for one leg and then for the other, or train each leg in turn. In total you need to do 3 sets of 15 exercises.

Caviar

The calf muscle tissue is well worked out by prolonged exercise, and you can tighten it well by standing on your toes and then lowering yourself back. Do three sets of 20-30 repetitions.
Another type of training that involves the leg muscles, including the calves, is upward steps. Place your foot on a bench, stool or step, and raise the other at an angle of 90° to the body, balancing on the supporting leg. Then carefully lower the raised leg to the floor and repeat the same on the other leg. Shoulders and back should be in a straight line. Do 3 sets of 12 reps.

Anatomy of leg muscles

In order for a girl to pump up her legs at home, it is necessary, first of all, to study their structure. All leg muscles can be divided into three groups: muscles of the thigh, lower leg and foot; to some extent, this also includes the gluteal muscles, the training of which we will also consider.

Often, the phrase “pump up your legs” means working the quadriceps (thigh muscles), rear biceps and calf muscles.

The quadriceps, which consists of four parts, is necessary for stretching the knee joint and bending the leg at the hip joint. The biceps femoris is responsible for rotating the knee joint; it is a short semimembranosus muscle. As for the lower leg muscles, they consist of two parts - the gastrocnemius and soleus, and their functions are limited to raising the foot while standing and sitting.

Fitball exercises for legs

An excellent projectile for giving relief to the leg muscles. Fitball is unique in that it allows you to reduce the load on your joints during a workout.

Hyperextension . Lie on the fitball with your pelvic area face down, rest your toes on the floor, and place your hands behind your head. Next, you need to slowly raise your body, straightening your lower back, hold for a couple of seconds, and then return to the starting position. Do 3 sets of 15 reps. The exercise trains the back of the thighs, gluteal muscles and lower back.
Pelvic lift . Roll over onto your back, place your heels on the fitball, and keep your arms along your body. You need to slowly raise your pelvis, using your body to form a straight line, hold in the top position, strongly tensing your gluteal muscles, and then slowly return to the starting position. Do 3 sets of 15-20 repetitions. In addition to the thigh muscles, the exercise works the buttocks and abs.

Week schedule

Girls' toned legs have a beautiful shape and well-developed muscles. To quickly pump up the lower extremities, it is advisable to use two training programs. The first program is based on pumping the calves along with the gluteal and thigh areas in 1 training session. It is recommended to conduct classes once every 6 days. This type of exercise is mainly suitable for those people who are just starting to get acquainted with physical activity.

More experienced athletes are required to adhere to the following training schedule for 7 days:

Day of the week	What needs to be done
Monday	You will need to focus on the posterior gluteal and thigh areas. To do this, it is recommended to perform lunges with dumbbells, leg abductions with an expander and squats.
Tuesday	It is advisable to take a day off on this day.
Wednesday	It is required to work the muscles of the leg calves. For these purposes, perform a bench press with an elastic band and raise your toes.
Thursday	The body needs to be given rest.
Friday	On this day, the load should be aimed at the anterior gluteal and femoral region. You are required to perform jumping jacks and classic squats.
Saturday and Sunday	The body should be given complete rest.

To avoid an imbalance in the development of muscle tissue, it is advisable to conduct a workout once every 7 days (when there is a rest from strength training) that is aimed at working the shoulders, chest, back and arms. To do this, it is recommended to perform dumbbell presses, pull-ups and push-ups.

Exercises with dumbbells for legs at home

Dumbbells are a great way to make an exercise more effective by adding weight.

Deadlift . Place your legs straight at shoulder level, take dumbbells in your hands, lower your back down without rounding it or bending your knees. You need to feel the tension in the back muscles of the thigh, then return to the starting position. Do 3 sets of 15-20 reps.
Reverse lunge – moving your leg back so that your front leg forms a 90° angle as you lean forward. The body must be kept straight, and a small distance must be left between the legs. Do 3 sets of 15 reps.

You can also use dumbbells to increase the effectiveness of regular squats and lunges.

Adviсe

Each girl has a different percentage of muscle and fat tissue under the skin. Some people need to reduce the volume of fat, while others lack muscle mass to have beautiful legs. Based on individual characteristics, it is necessary to make a choice in favor of certain activities. Here are some training tips:

When the legs have a large layer of fat, then aerobic activity is necessary to lose weight, that is, fat burning exercises, such as jogging, walking on an elliptical, or a step machine.
If the goal of training is to reduce volume, then training with dumbbells should be performed 20-25 times, doing 4-5 approaches at a time. If you want to build muscle mass, then the number of approaches can be reduced to 3-4, performing the complex 10-15 times, but lifting the maximum possible weight.
The muscles of the lower extremities require time to recover after exercise. Therefore, it is recommended to conduct strength training no more than 2 times a week.

The main problem during home workouts is the lack of regularity. You need to try to find yourself a good motivation that will not allow you to abandon classes halfway, and then beautiful legs and admiring glances turned to them are guaranteed.

Training calves

Do not forget that you need to monitor the harmonious development of the body, in which individual muscle groups do not lag behind others. Therefore, let’s talk about what exercises are needed to pump up a girl’s calves. There is one exercise at home that is ideal for this task - simple lifts.

To do this, you will need a raised surface on which we place the socks so that the heel is lower. A step height of up to 5 cm will be sufficient.

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If we are talking about how to pump up a girl’s calves, then we need to understand that they should be aesthetically attractive, and therefore not massive, like men’s. Therefore, we do not need any weights and our own weight is enough.

There is also no need to rush anywhere in this exercise, because it is important to work out the muscles. 3-4 sets of 25-30 repetitions are enough.

Each repetition consists of an ascent and a descent. At the peak point, hold for 1-2 seconds - this will help you feel the muscles better. We rise smoothly, we descend smoothly.