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.

How to avoid injury

Leg training (especially in the gym) if the technique is not followed can lead to injury. The main danger that arises during exercise is damage to the intervertebral discs. This can happen during lunges, squats, and jumping. To avoid injury when performing these exercises, it is necessary to control the position of the back: it should be straight throughout the entire range of motion (during lowering and raising the body).

The following recommendations will help reduce the risk of injury:

1. 4-5 hours before the start of class you should stop eating salty foods.
2. Sportswear must completely cover the lumbar and knee joints (it is strictly forbidden to train your legs in short shorts).
3. It is advisable to use sports gloves and a weightlifting belt when working with free weights (barbells and dumbbells).
4. During training, it is necessary to regularly replenish fluid losses in the body, taking a few sips of water every 10-15 minutes.
5. You should start training no earlier than 3 hours after your last meal.

For beginners who are just starting to get acquainted with leg training exercises, it is recommended that the first few sessions be conducted under the guidance of a trainer. He will help you establish the correct technique and tell you how to avoid basic mistakes.

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.

Anna Louise Freitas

44-year-old Brazilian Ana Luisa Freitas has been working tirelessly to improve her form through weightlifting since she was 26 years old. Anna Louise posts many of her workouts on the Internet so that fans can repeat her successes. By the way, 432 thousand fans follow her. Anna Louise regularly pleases them with revealing looks in mesh dresses, microshorts and other outfits, in which her iron muscles, “killer hips” and wasp waist are perfectly visible. Anna Louise regularly wins sports competitions, works as a personal trainer and works on the physical fitness of her beautiful daughter, who will soon outshine her mother.

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.

Why does a girl need to pump up her legs?

Well-developed legs are not only necessary for runners and athletes. Strong lower limbs make a person much more resilient in everyday life, and also give an athletically toned figure. If you spend enough time training your legs, after a short period of time you will notice how much easier it has become to climb stairs. Don't worry about your fitness level. Exercises to pump up the lower body are not difficult and can be performed even by those who have not previously devoted much time to sports and training.

Most movements do not require the use of weights or weights, but rather provide a good load from your own body. If we talk about home workouts, there are many exercises that do not require the purchase of any sports equipment or equipment. They allow you to increase your endurance when walking, and, therefore, get tired much less and achieve more in life. Another advantage is the ability to prepare yourself for serious stress both in the sports field and when performing ordinary everyday tasks.

Pumping up your legs at home is not only a doable task, but also incredibly useful. Exercises that load the lower limbs bring the muscles involved in everyday life into good tone. Squats, which imitate the movement made when a person sits on a chair, help not only strengthen the leg muscles, but also improve posture. Squat raises require pushing through your heels and squeezing your core. In other words, a person develops useful habits that are applicable not only during training, but also in everyday life.

Beautiful posture, correct seating, and the absence of rapid fatigue when walking are just some of the positive benefits of leg training. Simple exercises that do not require good physical preparation will be an excellent basis for moving on to more complex training with the addition of weights. Well-developed leg muscles are of paramount importance for many complex weight-bearing exercises. Another advantage of movements without the use of additional sports equipment is that they allow you to hone the execution technique to the point of automaticity, but at the same time pump up your lower limbs.

If you have never performed lunges and squats before, then immediately doing such exercises with weights is strongly not recommended. This will lead to difficulties in mastering the technique, since most of the effort will be aimed at holding the weights. There is little benefit from such training. Home basic training for pumping up your legs helps you hone literally every movement in a familiar environment, become the owner of strong and developed lower limbs, and prepare for more intense exercise. The last point is a pleasant bonus for those who have seriously decided to make their figure more athletic and toned.

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.

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.

Julia Vince

Another Russian beauty bodybuilder, Yulia Vince, is from Kazakhstan. Now she lives in the city of Engels. The girl is a two-time champion in weightlifting. Yulia weighs only 65 kg, but claims that she can lift 275 kg. Fans, of whom Julia has more than half a million, have already called the beauty “steel Barbie” with the body of the Hulk. Below you can see how “steel Barbie” lifts an impressive barbell.

Yulia started going to the gym at the age of 15 to improve her health and escape from stress and family problems. Along with playing sports, Yulia studied hard at the law academy, but soon began to participate in competitions and, after a series of victories, began to play sports on a professional basis.

Janice Geray

31-year-old athlete Janice Geray became famous for her resemblance to Jennifer Lopez, and more than 245 thousand people follow the girl’s Instagram profile. In many of the photos, Janice looks so much like JLo that they could be mistaken for twin sisters. However, there are still differences, and the main one is the mountain of muscles, which the 51-year-old singer cannot boast of. Many fans in the comments to the posts suggest that Janice become Jennifer’s personal trainer and publish their joint workouts on TikTok. What Lopez thinks about this idea is not known for certain.

Janice Geray Robin Hillis

Ideal female foot size

In most world cultures, the attitude towards a woman’s foot and its ideal size was unambiguous - a woman’s foot should be small. Proof of this is the Brothers Grimm fairy tale “Cinderella,” where the prince marries the girl whose foot is the smallest in the kingdom. But at that time it was almost impossible to see the girl’s bare feet.

Natalia Kuznetsova

We present to your attention our compatriot - European champion in bench press and deadlift (WPC), Eurasian champion in bench press, deadlift (GPA) and armlifting Natalya Kuznetsova. According to open data, Natalya weighs 102 kilograms and her height is 170 centimeters. She has set three world records for the bench press, three world records for the deadlift and holds 12 European and national records.

Natalya shares her successes and photos of her athletic body on her Instagram, which is followed by more than half a million subscribers. Kuznetsova calls herself an Amazon, but followers have doubts and regularly ask if she is really a woman. Natalya is not a timid person and answers haters boldly - hardly anyone will dare to repeat this question to her face.

Natalia Kuznetsova Yulia Vince

Meaning of water

When looking for an answer to the question of how to quickly lose weight in your legs, many people forget about a very important factor – drinking enough water. Everyone knows about the need to drink at least 1.5-2 liters of water per day, but not everyone adheres to these rules

As a result, excess fluid accumulates and clogs the human body with harmful substances. The situation is aggravated if there are excess fat deposits and lumpy cellulite on the legs. This affects not only the aesthetic appearance, but also health. Blood circulation in the legs is disrupted, the blood thickens, causing the appearance of capillary networks and varicose veins. Excess fluid also causes swelling and disruption of the lymphatic system.

Drink a glass of water on an empty stomach to activate all organs and systems after waking up, and a glass half an hour before and after meals. When visiting the gym, you should also not forget about replenishing fluids. It is recommended to drink water below body temperature, so the body will spend calories heating it

Also note that the recommended water intake does not include teas, compotes, coffee, soups and juices. This daily requirement of clean water, preferably bottled

Yuan Hezhong

Model, doctor, bodybuilder, fitness blogger and just a charming girl - you will be surprised, but all this is about Yuan Herong. She works in a hospital and spends her free time in gyms and photo studios. Yuan participates in bodybuilding competitions and practices martial arts. The result is obvious - steel abs, powerful biceps and muscles that weightlifters can envy.

Yuan's Instagram account is followed by loyal followers. Some admire the Chinese woman’s body, others jokingly note that with such thighs you can easily strangle her.

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Author:

Daria Solodovnikova Tell your friends

The topic is specifically about jeans, which ones suit people with toned legs? many say that they are slim fit (tapered towards the bottom), emphasizing the legs, others shout in protest that such jeans make the legs look like legs, and they are suitable exclusively for skinny guys, and for jocks, purely straight classics. What are your opinions on jeans and their fit? Tapered for jocks legs? or other types of pants, write your opinions, we’ll discuss) ps there’s still a problem, when buying jeans, it always fits snugly in the legs and dangles at the waist, the ones that don’t fit properly around the waist have to be sutured at the waist))

No. 10. Pumping the oblique abdominal muscles (lateral bending with weights, in a simulator, etc.)

I agree with this. Thin narrow waist = makes a woman more graceful, beautiful and feminine.

However, absolutely any such exercises do not reduce your waist, but, on the contrary, make it even larger than you currently have.

That is, by doing all these exercises on the oblique abdominal muscles, your waist will expand (become larger), and the larger it becomes in that very unpleasant silhouette part.

Therefore, I categorically do not recommend performing any exercises on this area.

In addition, the obliques themselves are trained in many basic compound exercises, like squats, etc... so, in my opinion, there is no point in training them separately...

Lateral twists only cause harm

Ps If you think that exercises (side crunches and its variants) burn fat in this area (or “reduce the waist”), then you are wildly mistaken, dear.

Absolutely all exercises with weights are aimed at increasing muscle size, not decreasing it.

The severity of the obliques (“scrapes”) depends somewhat on size, as well as on the amount of fat in your body (including on the sides). This means that proper nutrition (diet) is much more important here than any exercise... therefore, I recommend: “Diet for quick weight loss.”

Ideally, of course, it is better to purchase my training course, which has been completely updated and created based on the latest scientific data and practical experience: