9 best exercises to quickly pump up a girl’s legs

To pump up her legs, a girl needs to regularly perform a set of strength exercises for the front and back of the thigh, buttocks and calf muscles. The peculiarity of training at home is that classes should be carried out in a high-intensity, low-volume style. This technique will create the high level of stress necessary for hypertrophy of muscle tissue and will not cause a large expenditure of energy.

A set of strength exercises for the hips and buttocks

Before starting training, a girl should prepare herself for long, hard work: it is impossible to pump up her legs in 5 days or a week. The first results can be noticed only after the 2-3rd month of hard training.

Strength training at home should begin with a warm-up routine. Its goal is to warm up muscles and joints, increase the elasticity of ligaments, and saturate the blood with oxygen. The duration of the warm-up should be 12-15 minutes, of which 5-7 minutes should be devoted to cardio training (jumping rope, running in place, working on an exercise bike) and 6-8 minutes to swinging arms and legs, turning and bending the body, circular movements of the pelvis.

Strength, high-amplitude exercises may be contraindicated for diseases of the cardiovascular system and musculoskeletal system, and therefore it is recommended to consult a fitness instructor or doctor before starting training.

Classic squats

Exercises allow you to create a powerful muscular load on the hips and buttocks.

When performing squats, it is important to control the position of the back - the spinal column should be straight both when lowering and while raising the body.

Algorithm of actions:

1. While in a standing position, spread your shins shoulder-width apart (toes point forward).
2. Extend your arms in front of you at chest level.
3. Tighten your abdominal muscles.
4. While inhaling, slowly lower your body to the “squat” position.
5. As you exhale, quickly rise to a standing position.
6. Perform 15-20 rapid repetitions (there is no need to pause at the upper and lower extreme points).
7. After a minute's rest, perform 3 more similar approaches.

Plie squats with a dumbbell

The wide stance of the legs in this version of squats makes it possible to accentuate the pumping of the back and inner thighs.

Correctly perform plie exercises as follows:

1. With both hands, take one heavy dumbbell and place it below in front of you (between your legs). Spread your shins 45-55 cm and turn your toes outward. Pull in your stomach (this body position is the starting position).
2. As you inhale, lower your torso to the “squat” position.
3. As you exhale, rise up.

Number of repetitions - 12-15, series - 3-4. It is recommended to rest no more than 1 minute between approaches.

Jumping

Exercise allows you to create a high functional and muscular load, accompanied by increased production of anabolic substances: somatropin and testosterone. The increased content of hormones in the blood will be an additional factor in the growth of muscle tissue.

Execution sequence:

1. Place your feet shoulder-width apart.
2. Lower your body into a squat position and place your palms in front of you at chest level.
3. As you exhale, perform a powerful jump up while simultaneously moving your arms back.
4. Return to a sitting position and do another 10-14 jumps.

Number of episodes - 3-4. You should rest for 75-90 seconds between them.

Lunges with dumbbells

The exercise makes it possible to pump the front and back surfaces of the thighs and buttocks. At the same time, lunges increase the elasticity of the ligaments and the flexibility of the joints, which also contributes to muscle hypertrophy of the legs.

Technique:

1. While standing, place 2 dumbbells on each side of your hips.
2. Bring your feet together.
3. As you inhale, take a big step forward with your right leg, transferring the weight of your entire body (while stepping, your back leg should be bent 90 degrees and lowered).
4. As you exhale, return to a standing position.
5. Perform a similar lunge on your left leg.
6. Alternately do another 13-16 repetitions.

The number of hikes is 4. You need to rest for about a minute between series.

Leg extensions with an expander

An isolated strength exercise can be used effectively to pump up the hamstrings and buttocks. Abductions help to form beautiful female buttocks in a short time.

Execution algorithm:

1. Place the expander ring on the ankle of your left leg.
2. Hook the second end of the elastic band onto any stationary object: bed, radiator, desk.
3. Position yourself opposite the place where the expander is attached and place a chair in front of you.
4. Grab your back with your hands.
5. Perform 12-14 quick abductions of the left leg back.
6. Place the elastic ring on your right shin and perform the exercise again.

Number of episodes: 3-4. You should rest for about 60 seconds between sets.

During strength training, beginners should monitor their heart rate. You can calculate your safe heart rate using the formula: 220 minus age. If during training this coefficient begins to exceed the permissible limit, it is necessary to increase the rest period between approaches.

Nutritional Features

Muscle tissue growth occurs on rest days from strength training. At this time, it is especially important to receive all the necessary nutrients into the body.

Correction of the diet should begin with increasing the amount of protein in the diet. Its volume should be at least 35% of the total volume of food consumed. The optimal percentage ratio of proteins, fats and carbohydrates (BJU) in the menu is 35:25:40.

For leg muscle growth, it is also important to create a slight excess of kilocalories (about 200). The simplest and most accurate way to help determine how many calories you need to consume daily looks like this:

1. At the very beginning of the training program, a control weigh-in should be performed.
2. Record your usual daily amount of food (calories) and stick to it for one week.
3. On the seventh day, weigh yourself and analyze its results: if body weight has increased by more than 1 kg, you should reduce the calorie intake by 200 kcal; if it has increased by less than 500 g, or decreased altogether, the calorie intake should be increased by 200 units.

Gradually you need to reach a caloric intake at which your body weight increases by about 600-800 g per week. This approach will help you gain high-quality “lean” muscles and not “swim” with fat.

The fractional principle of nutrition will also help to avoid fat accumulation. Its essence is that you need to eat often (6-8 times a day), but in small portions.

Permitted and prohibited products

Eliminating quickly digestible carbohydrates from the diet: confectionery and baked goods, juices, soups, sweets, chocolate, jam, juicy fruits will help reduce the load on blood vessels and internal organs and avoid obesity while pumping up your legs.

It is also recommended to eliminate altogether or significantly reduce the use of:

• semi-finished meat products (sausages, canned food, dumplings, etc.);
• alcoholic drinks;
• processed cheeses;
• margarine and mayonnaise;
• fatty meats;
• smoked meats and pickles;
• products containing flavor enhancers and preservatives.

It is recommended to reduce the amount of salt in the daily menu to 3.5 g.

Authorized products are:

• lean meats and chicken;
• fish and other seafood;
• nuts;
• vegetable oil;
• durum wheat pasta;
• cereals;
• baked potato;
• fresh vegetables;
• dried fruits;
• chicken eggs;
• low-fat cottage cheese, milk and kefir.

For better absorption of food, it is recommended to avoid frying foods - it is advisable to steam or boil food. In addition, you need to drink up to 1.5-2 liters of water per day.

Table: sample menu for the week

Small snacks should be taken between main meals. This is necessary to maintain a high metabolic rate in the body: a good metabolism will help you recover faster after training and avoid the accumulation of fatty tissue. Tea, coffee, water and other liquids should be drunk 30-40 minutes after meals.

Static loads

Static exercises will help pump up the legs of a girl who has problems with the musculoskeletal system. They do not place dynamic loads on the spine, and therefore can be performed without fear of causing harm to health.

To pump up the hips and buttocks, statics in the form of a “chair” and a sumo rack are used.

"High Chair"

Beginners should perform the exercise with their own weight. For girls who already have training experience, it is recommended to place a dumbbell or kettlebell on their knees.

Sequence of the exercise:

1. Press your back against a vertical surface and take a short step forward.
2. Without moving your feet, lean back and rest your spine against the wall.
3. Lower your body to a sitting position (legs bent at right angles).
4. Fix in this position for about 45-70 seconds (a burning sensation should appear in the thighs).
5. Take a minute break to rest and perform the “chair” 2-3 more times.

Sumo stance

The exercise mainly loads the inner and back surfaces of the thighs and buttocks.

Technique:

1. Spread your legs at a distance of about 40-50 cm and spread your toes to the sides.
2. Place your palms on your hips.
3. Straighten your back and pull in your stomach.
4. Stay in this position for 1 minute.
5. Rest for 40 seconds and repeat the exercise 3 more times.

1) Squats

A classic exercise that has been proven over the years and is a basic exercise for leg training.

Main muscles involved: glutes and quadriceps.

Starting position: place your feet parallel, slightly wider than your shoulders. The back is straight, slightly arched in the lower back, hands are clasped and placed behind the head.

Slowly, without rounding your back, making sure that your knees do not go beyond the level of your toes, we squat. In this case, the pelvis should lower to the level of a right angle at the knee joint. Having crouched, we also slowly get up and return to the starting position.

Position 1

Position 2

You must perform at least 4 sets of 10-15 repetitions. Advanced athletes can use weights in the form of a bodybar or a light barbell, which must be placed on their shoulders, holding them with their hands while performing squats.

Working out the calf muscles

If a girl has very thin, thin legs with well-developed hips, then this creates a disproportion. Exercises for the calf muscles will help solve this problem: calf raises and bench presses with a sports band.

The calves “respond” poorly to the load, so you shouldn’t expect quick results.

One leg calf raise

The exercise can be effectively performed with dumbbells or any other weight.

Sequencing:

1. Take dumbbells in your hands and place them on the sides of your thighs.
2. Bend your left leg at the knee, transferring your body weight to your right.
3. With quick, short movements, perform 30-45 lifts on the toe of the right foot.
4. Perform a similar exercise with your left leg.

The number of approaches is 3-4. The time interval between episodes is 1 minute.

It is important not to place your foot on your heel while lowering your body - this will avoid the “dead” zone (the moment of no load) and increase the effectiveness of the training.

Sock press with elastic band

The exercise should be performed in combination with calf raises. They can be alternated or done sequentially.

Technique:

1. Sit on a sports mat, straighten your left leg in front of you (bend your right leg at the knee).
2. Take a rubber band (elastic band) in your hands and firmly grasp its ends.
3. Throw the middle part of the expander over the toe of your left foot.
4. Pull the band towards you and perform 40-60 forward foot presses.
5. Perform a similar exercise with your right leg.

The number of series is 3. You should rest no more than 30 seconds between approaches.

Contraindications

High-amplitude exercises to pump up the legs (squats, jumps, lunges, leg presses, leg flexions and extensions) should be avoided by those who have diseases of the ankle, knee or hip joints.

In this case, it is advisable to train the legs with static exercises that do not create a dynamic load on the joints: a chair, a gluteal bridge, a horizontal plank, holding the body on the toes, etc.

Strength training for girls with heart disease and other internal organs is allowed only with the permission of a doctor. Exercises should be avoided during pregnancy and the first 4-6 weeks after birth. It is also not worth exercising during colds and other infectious diseases.

Training programs

To pump up a girl’s legs quickly, it is recommended to use 2 training programs. In the first case, the thighs, buttocks and calves are pumped in one workout. The regularity of classes is once every 5-6 days. This technique is more suitable for people just starting to get acquainted with strength training.

Experienced girls are recommended to pump their legs at home according to the following scheme:

1. Monday. The emphasis is on the back of the thigh and buttocks. Exercises used: plie squats, leg abductions with an expander, lunges with dumbbells.
2. Tuesday. Day off.
3. Wednesday. The calf muscles are being worked on. Calf raises and presses with a sports band are performed.
4. Thursday. Day off.
5. Friday. The front of the thigh and buttocks are targeted. Classic squats and jumping jacks are performed.
6. Saturday and Sunday. Weekend.

To avoid disproportions in the development of muscle tissue, it is recommended that at least once a week (for example, on Saturday) you perform exercises to work your arms, back, chest and shoulders: push-ups, pull-ups, dumbbell presses.

Pumping up beautiful female legs at home is only possible with a balanced diet. The body must receive a sufficient amount of proteins, fats, carbohydrates, vitamins and minerals. It is also important to follow a routine: you need to train, work, eat, and sleep at the same time every day. This will normalize the functioning of all internal organs and systems, thereby increasing the impact of strength exercises.

The importance of physical exercise for the beauty of legs

Women's legs with poorly developed muscles can hardly be called beautiful. The soft tissue of the thighs and legs consists of muscle and fatty tissue. If the muscle volume is insignificant, and the layer of fat deposits is significant, then in youth it may look good, but over time, the fatty tissue loses its elasticity, cellulite, sagging, and sagging thigh tissue appear.

Legs with well-developed muscles and a thin layer of fat have a completely different appearance. They are smooth, without cellulite. Beautifully defined muscles give the legs a chiseled look and “play” when walking. In addition, legs with well-developed muscles are stronger and more tireless than limbs with weak muscles and a high percentage of fatty tissue.

The easiest way to achieve beautiful legs is by playing sports since childhood. Those who are seriously involved in choreography, acrobatics, gymnastics and many other sports develop beautiful athletic legs from childhood. But if this opportunity was missed, don't be upset. Leg training for girls will help improve their shape, strengthen muscles, get rid of cellulite and excess fat at any age.