The best training programs for toned legs for girls

Slender legs evoke admiration among men, and among women a strong desire to stop eating sweets and go to the gym. If you want to make your legs attractive, then this article is for you!

Slender legs are an object of worship for men and an object of dreams for girls themselves, which means it’s time to find out how to properly pump up a girl’s leg muscles so as to get a guaranteed result.

Toned buttocks, elastic thighs and firm tendons are a clear manifestation of feminine strength and beauty. Therefore, girls constantly demand advice on how to pump up their leg muscles, reduce their hips and shape their buttocks. The truth is that it's not that hard to tone up your legs if you know how to do it right.

What perfectly toned legs look like for girls

Regardless of your physical predisposition to training and body type, any girl deserves and can get perfectly toned legs. Both asthenics (ectomorphs) and hypersthenics (endomorphs) will receive decent results within 4-8 weeks of training.

Christina Kuddus not only knows everything about relief training, but also regularly demonstrates first-class results at Fitness and Bodybuilding Championships.

No less decorated athlete, Bahar Nabieva, also known as “Miss Iron Buttocks”, gives endless motivation to all beginners in working on their legs.

See more beautiful photos of female athletes and bodybuilders with toned legs at the end of the article.

What leg muscles need to be worked?

Competence in working out the legs is closely related to knowledge of their structure, because they are one of the most complex parts of the body. The leg anatomically consists of three main parts: the thigh, lower leg and foot.

When we say “pump up your legs,” we usually mean working the thighs (quadriceps or inner thighs), leg biceps, and calf muscles. Although the buttocks are not considered part of the legs, we will cover this training in this article.

• The quadriceps muscle (quadriceps) is essential for stretching the knee joint and flexing the leg at the hip joint. It consists of four separate muscles: rectus, externus, medial (intermediate) and internal.
• What a girl needs to know about the hamstrings to consciously pump them up is that they are responsible for bending and rotating the knee joint and stretching the hip joint.
• The leg biceps are made up of four muscles: the biceps femoris, the semitendinosus, the small semimembranosus, and the short head of the biceps femoris.
• The gluteal muscle consists of three parts - large, median and small. They are primarily responsible for stretching the hips and are also used to rotate, retract and adduct the hips. And, of course, to drive you crazy if your buttocks are toned and firm.

Luckily for you women, your legs are stronger than any other part of your body. In fact, even stronger than in men in relation to the rest of the body. Thus, the female sex simply has no excuse for weak legs! As they say, let's take our feet in our hands and move forward - to pumped up forms!

Nutrition

Watch the protein in your diet

Muscles are made of proteins. Weight lifting and high-intensity interval exercise break down muscle protein, which in turn stimulates the growth of new fibers during rest and recovery. During this period, nutrition for girls to gain muscle mass should consist of foods high in protein.

Foods such as fish, chicken breast, soy, legumes, nuts, seeds, lentils, eggs and mushrooms help build muscle and recover from workouts. Women who lead a predominantly sedentary lifestyle should consume 0.8 grams of protein per kilogram of weight. But to build muscle mass, you will need to consume 1.7-1.8 g of protein per kilogram of weight. If you weigh 62 kg, then you need 105-112 g of protein daily.

Don't forget about nutrition before and after training

Eating before and after training will help you perform all exercises at full strength and quickly recover from them.

Exercising with additional weights requires a lot of energy, and by consuming foods high in carbohydrates and protein before exercise, you provide it to the body. After your workout, try to eat protein-rich foods to help repair your muscles.

Consume healthy fats in moderation

You can find healthy fats in nuts, seeds, ghee, avocado and rice oil. All of these foods are also rich in vitamin E and Omega-3.

Vitamin E is an antioxidant that helps cleanse the body. And Omega-3 fatty acids help reduce inflammation in the body. These healthy fats also help speed up the recovery process while the body is resting.

Consume carbohydrates from good sources

Include fiber-rich carbohydrates in your diet, which can be found in fruits, vegetables and whole grains. They provide your body with fiber, vitamins and minerals that are important for your health. These nutrients help you feel energetic and protect you from viruses.

Take food supplements

Supplements can be a great help for busy or very active people. They will help you get those elements that you are missing in your diet. Of course, try to get all the vitamins and minerals you need through regular food first, but supplements are a great alternative in an emergency.

Pack your favorite protein powder and some fruit, then use it in any form for a post-exercise snack. If you are concerned about your health, talk to your doctor or professional nutritionist before taking supplements.

Don't indulge in alcohol

Alcohol contains calories and, like any other product, if consumed in excess, can lead to weight gain. Also, after drinking, you will not be able to exercise at your full potential.

If you want to gain muscle mass, limit yourself to a glass of wine once or twice a week. Too much alcohol will greatly reduce your progress.

With this in mind, we come to another important factor in muscle gain that people often ignore.

Photos of girls with toned legs

And now let's move on to the most important thing - training options.

How girls can train their leg muscles and make a training plan

Your plan will consist of a basic, specialized training program with the addition of 1-2 days of cardio.

The basic one is mainly aimed at working out all muscle groups of the legs. These exercises are inherently good: By flexing your hips and stretching your knees at the same time, you'll be able to lift much more weight and also save time in the gym.

Multi-joint exercises burn more calories, require more intensity, and are much more effective for toning up legs for both girls and guys than single-muscle exercises.

Specialized programs will consist primarily of isolation exercises aimed at working specific muscle groups, such as the buttocks and calves. A sample weekly plan might look like this:

If there is not enough time to do all the programs on different days during the week, you can combine them within one training session. To do this, make exercises for all muscles the main ones in leg training and supplement them with isolation exercises in order to work in detail on a specific group in the second half of the workout.

Choose 2-3 exercises for all muscles and 2 exercises for individual muscles - one each for the hamstrings and quadriceps (quadriceps) to pump all the muscles of the legs with sufficient resistance and intensity.

You can also use your legs in most cardiovascular exercises, such as sprinting, running stairs or uphill, and cycling.

Frequency, duration and intensity

If your legs are not your weak point, exercise them once a week. Even if they are, you still shouldn't pump them more than twice a week.

Why is that? The legs are such a large part of the body that it takes a lot of time for them to recover after a hard or intense workout.

If a girl decides to pump her legs with extreme intensity several times a week, she is guaranteed to overtrain. And if she feels that her muscles are rested and can pump them twice a week, then she simply is not training with enough intensity.

Just for this, we recommend dividing leg workouts at the beginning and end of the week and be sure to do only one of them as the main one, with 75-85% intensity of the maximum.

However, there are circumstances in which training legs twice a week at high intensity is beneficial. For example, if you have already reached the advanced level of training that you want, or if your legs are more muscular and larger in relation to your upper body.

In this case, it is advisable to train twice a week with 80-90% effort, but with high repetitions and light weights, which is more like circuit training.

Leg training program for girls in the gym

The first workout can be done on Monday or Tuesday. Do a light to moderate cardio workout to warm up your body for 5-10 minutes and stretch your muscles. Ideally, this training should be performed in a circular format of 3 circles: in the first circle the number of repetitions is 16, in the second – 18, in the third – 20.

The rest time between circuit series is no more than 60 seconds. If you are ready and willing, you can do each exercise sequentially for 3 approaches each, also maintaining only a short rest between exercises.

Basic leg training program

Squats with a barbell on a bench

• 3 sets of 16-20 reps
• Body part: Quadriceps Equipment: Barbell

Lunges with barbell to the side

• 3 sets of 16-20 reps
• Body part: Quadriceps Equipment: Barbell

Romanian deadlift

• 3 sets of 16-20 reps
• Body part: Hamstrings Equipment: Barbell

Lunge with dumbbells forward

• 3 sets of 16-20 reps
• Body part: Quadriceps Equipment: Dumbbells

Gluteal Bridge

• 3 sets of 16-20 reps
• Body part: Buttocks Equipment: Body weight

Swing backwards with a bent leg

• 3 sets of 16-20 reps
• Body part: Buttocks Equipment: Body weight

Note: Use weights as desired

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It is possible to make the necessary adjustments to the training based on the availability of the necessary equipment in the gym and your personal taste for certain exercises for each muscle group.

When making changes, always schedule compound exercises such as squats and deadlifts at the beginning of the session. You need to have maximum energy for these "big" exercises.

If you fatigue smaller muscle groups with isolation movements early on, you'll have less strength to load your legs on more difficult compound movements later where your full effort is really needed.

And most importantly, always keep your motivation at the highest unshakable level, think about the upcoming workout with joy from the very morning, program your subconscious only for a positive result.

At the end of the week, do a second core wellness workout. While it's important to work up to 80% personal effort, don't lift more weight than you can comfortably handle. This will reduce your form and lead you to injury.

Even in isolation exercises, heavy lifting is only safe when the weight is lifted using precise technique and trajectory, so start by mastering the movement's technique and focus on mastery first.

This workout is ideally performed as a partial circuit.

Why does a girl need to pump her back?

The back is the second largest muscle group by volume, which performs vital functions. They not only participate in almost all movements, but also protect the spine and internal organs. It is the spine and back, as its main protection, that provide a person with mobility. Therefore, back training for girls should first of all be considered from the point of view of anatomy and practicality.

The myth that women do not need to do exercises for the back muscles in order not to increase muscle volume is devoid of any logic. It contradicts human physiology and anatomy. Moreover, in order to pump up a girl’s back to the volume of male athletes, she needs to work with huge weights and a special training regimen. This is only possible in professional crossfit, where the load between men and women is almost the same.

If we highlight all the reasons why a girl should pump her back, then it is worth noting:

• Improving the overall aesthetics of the figure.
• Maintaining muscle tone (affects the functioning of internal organs and the condition of the spine).
• Improved posture (as well as a slight increase in the chest due to trained rear deltoids, turning the shoulders and pushing the pectoral muscles forward).
• Marked improvement in functionality and physical capabilities.
• Visual narrowing of the waist - exercises for a beautiful back improve the “V-shape” of the figure, which helps to visually reduce the waist.

Special workout for buttocks and calves

Circuit training - 3 circles
Forward bends on one leg with a kettlebell

• 5 reps on each leg
• Body part: Hamstrings Equipment: Kettlebells

Plie squats

• Quick deep squats - 10 reps
• Body part: Quadriceps Equipment: Dumbbells

Taking the leg back while standing using an expander

• 8 reps on each leg
• Body part: Buttocks Equipment: Rubber (loops)

Swing your leg forward and backward

• 5 reps on each leg
• Body part: Hamstrings Equipment: Body weight

Seated calf raise with barbell

• 3 sets of 12-15 reps
• Body part: Calves Equipment: Barbell

Single leg calf raise

• 3 sets of 12-15 reps
• Body part: Calves Equipment: Dumbbells

Note: Alternatively, you can perform jumping jacks on one leg for 30 seconds.

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How else can you help yourself achieve results faster?

Tips for getting perfect legs for girls

How often do you hear the phrases “Tone your muscles”, “Keep your buttocks toned”? Let's reveal a secret: there are only two main goals - adding muscle mass and losing fat.

Do you want to either achieve one or both goals? You cannot “tone” a part of your body. Therefore, before pumping up her legs, it is important for a girl to identify problem areas and focus her training on them.

So, just like if you have “big” legs—larger in relation to your upper body—first determine whether their size comes from fat or muscle. It's not hard to find out. If leg size is related to muscle, you should have a good outer curve in your hips, the lower teardrop muscle will be clearly visible and there will be no orange peel at all. The tendons are round and dense. Legs can be large, but at the same time seductive and elastic. And if the volume of the legs is associated with fat, they will not have much shape and will be shaky and loose.

If you think your legs are too muscular, then you should not lift weights with your legs. All other girls - and they are the majority - should continue pumping up their legs and lifting weights until they reach their goal.

A well-structured diet, post-workout recovery, and quality sleep will help enhance your training results. This will not only consolidate the results of your efforts in the fitness room, but will also improve your health.

Swim in the pool, do yoga or Pilates exercises to keep your muscles flexible. If you feel muscle pain after training, do not let yourself lie on the couch doing nothing. The best way to get rid of muscle pain is lighter physical activity or massage.

If you are forced to miss a specialized workout in the gym or your gym membership has expired, we recommend that you familiarize yourself with 7 options for training your buttocks and legs at home for girls.

It's a good idea to have a regular "form check" session with a trainer or partner once every month or so. During these workouts, lighten the load, focus on using the best form possible, and your partner will give you tips and corrections.

This will help you avoid developing bad habits and technique mistakes that will be difficult to correct later.

You can read more about what exercises and in what methodology you can speed up results and effectively work out the legs of guys and girls in our article on how to quickly pump up your legs.

Lifestyle

Have a rest

Rest will help your muscles recover and rebuild. If you don't rest, your activities will do more harm to your body than good, and you may end up in bed for a few weeks. Rest between classes, and after returning home, relax for at least 20 minutes. Don't do strength training every day.

Wake up early

Waking up early will help you go to bed early. This way you can go to the gym in the morning or evening. This will also give you plenty of time to make a quick breakfast before leaving the house or prepare a protein-rich dinner after returning home.

Monitor your sleep

Lack of sleep is very harmful to your health . You will feel tired and dizzy the next morning, and you may also notice weight gain.

If you want to gain lean body mass without fat, then you must sleep at least seven hours a night. It is during the process of sleep that your muscles will rest and recover, and your brain will function better and work in sync with your muscles while you work out in the gym.

Meditate

To achieve an athletic and strong body, you will need a certain level of discipline. Meditation will help you stay focused on your goal and maintain a healthy lifestyle. It will be difficult at the beginning, but don't give up. Gradually, you will learn to control your brain, hunger, sleepiness, anxiety and other emotions that slow down your progress.

Surround yourself with positive people

Positive people will help you stay inspired and motivated. By surrounding yourself with good friends, you increase your chance of achieving your goal. No matter where: at home, at work, in the gym, look everywhere for people who radiate energy and optimism, and follow their example.

Consult with experts

Beginners will benefit from a personal trainer who will create a suitable set of exercises for them. Consult a professional nutritionist for advice about your diet. You can also consult with other specialists to surround yourself with good professional support, and it will be useful to you in order to perform the exercises correctly and not harm your health.

Preventing Knee Injuries

Knees are a commonly injured area among athletes and athletes, so it is important to approach leg training with extreme caution. If you notice that you're pushing your knees past your toes during lunges or hack squats, immediately adjust your technique or ask a trainer nearby to help you with the movement.

Your technique may be skewed due to fatigue or too heavy a weight. Either way, you need to stop and make adjustments before injury occurs. Don't let your knees shake during squats or lunge too far forward or to the side.

Control your technique and be sure not to bring your knees past your toes in every leg movement you perform.

And finally, our little motivational bonus for an extra boost to going to the gym!

Top back exercises for girls for the gym and at home

Let's look at what you can do in the gym and at home.

Back exercises in the gym for girls

The entire arsenal of possibilities is available to you in the gym, so your workouts should be as varied as possible. Use the following exercises:

• Vertical traction.

• Pull-ups (in a gravitron simulator, with a harness or a harness, if you can’t do it in a strict style).

• Bent-over barbell row.

• Bent-over dumbbell rows (alternately with each hand, with emphasis on the knee and hand).

• Pull to the chin (pull) with a narrow grip - emphasis on the upper back.

• The cable row is another great exercise for the upper back.

• Lever rod.

• Horizontal block traction.

• Straight-arm crossover pull-downs are an excellent and safest exercise for the latissimus dorsi muscles for girls.

It is not recommended for girls to do deadlifts due to the complex technique. For the lower back, you should choose safer and gentler exercises, such as hyperextension.

Back exercises at home for women

The range of exercises at home will be more limited, so you need to acquire at least minimal equipment. The more equipment from the list you have, the more varied your workouts will become:

• Horizontal bar.
• Barbell.
• Dumbbells (set).
• Rubber bands.
• TRX loops.
• Weight.

In general, the following exercises are great for home:

• Bent-over dumbbell rows (or any other weight, from a barbell to water bottles or bands).

• Vertical traction with rubber loops.

• Pull-ups (if you have a horizontal bar).

• Horizontal pull-ups with TRX loops.

• Pulling (with any type of weights).

• Horizontal traction with rubber bands.

• One-arm dumbbell row.

• “Superman” exercise (as a replacement for hyperextension for the lower back).

Sports supplements for leg training

Our expert recommends taking L-carnitine to improve the effect of fat-burning workouts, amino acids and protein to build high-quality muscle mass. You can choose any set of sports supplements - minimal or optimal, based on your capabilities.

A balanced diet coupled with sports supplements will help you achieve perfect legs. The modern fitness nutrition industry has made it possible to make these natural nutrients available to everyone - so that every girl can be guaranteed to achieve her goals!

Muscle building process

Men are more muscular than women, and they also produce more testosterone, the hormone responsible for muscle growth.

To get pumped up, a girl needs to constantly strain her muscle fibers so that they become stronger and larger.

To do this, you need to do strength training or, in other words, lift weights. And rest, because muscle recovery and reconstruction are no less important than their growth.

The female body does not produce testosterone in the same amount as the male body, so women cannot build muscle mass as much as men can.

Of course, we understand that a “too muscular” body is not suitable for women. But there are ways to make your body slim, toned and athletic. To do this, you need to follow the rules below.