Especially for girls who want to build their legs in the gym, we have selected the best exercises for training the hips and buttocks, after which you will never want to miss a day of legs again! In the article you will find 2 complexes to choose from, as well as strength training tips for women and learn about the benefits that girls receive from regular exercise on the legs.
It is always nice to see women who have left the treadmills alone and have begun to give all the best in the gym. They did not fall victim to obsolete myths that strength training would make them "big and pumped." They realize how important leg training is for girls with weights to achieve the perfect shape, whether for weight loss or gaining muscle mass.
Many ladies purposefully try to develop the muscles of the lower body. But it is painful to see how most of them do not apply leg exercises in the gym for girls, the effectiveness of which is proved by numerous scientific studies. Exercises that will build muscle and increase strength.
Instead, women focus on an infinite number of approaches on hip training simulators, treadmill exercises, and spend hours on stair simulators every lesson in the gym. At the same time, their transformation and the beauty of the figure leave much to be desired.
Of course, these exercises also have a right to exist, and can produce results. However, below are some key aspects of how to pump your leg muscles, which will increase the effectiveness of your workouts and bring you closer to achieving your goals.
Why should girls train their legs
Muscle fiber activation
The biggest drawback of isolating exercises in simulators is that they use much less muscle fibers than basic movements. By incorporating multi-joint movements into your current training program instead of some isolated exercises such as buttock swings, you will increase the effectiveness of each exercise, while reducing the duration of leg training.
Take, for example, a hip-training simulator. Most women zealously and persistently perform this exercise. But it stimulates only adductor muscles, namely the short adductor, long adductor and thin muscles.
First time you hear about them? This is because these muscles are very small compared to other muscles of the thigh, such as the rectus, which is part of the quadriceps. Training small muscle groups is helpful, but let's compare this exercise with squats with a barbell on your shoulders.
Such a squat activates the muscle fibers of the quadriceps, the back of the thighs, buttocks, adductors, abduction, abs, lower back and to a lesser extent calf. Therefore, with one approach to squats, in addition to the muscles stimulated by the thigh training simulator, you use a lot of auxiliary ones. This fact in itself is a good reason to build a training program on the basis of such exercises for every thin girl seeking to correct her lower body, including the buttocks.
Improving training results
Another common mistake made by visitors to the hall in general, and newcomers in particular, is associated with the use of insufficient weights, which inhibits muscle adaptation and progress. It is much easier to carry out the movement without any tension, and immediately stop when the slightest discomfort appears. However, our bodies quickly adapt to environmental conditions.
Moreover, muscle tissue has the greatest metabolic value for the body. This means that a lot of energy is spent on its construction and conservation, which will help to lose weight by burning excess fat. Therefore, in addition to the necessary daily activity, your body will “resist” any activity that forces the body to build muscle fibers, which it will then have to nourish and maintain, which will help speed up the metabolism .
This is where you must step in and contribute to the process! To build muscle tissue, an athlete needs to take such weight that would force the body to adapt by increasing the number of muscle fibers necessary to overcome the load. Readers should understand that hard training of legs to weight with maximum effort to lift large weights or increase the number of repetitions is a prerequisite for muscle growth and a gradual improvement in the appearance of your legs.
And we are not talking about huge muscles that do not fit into jeans. This will help to pump thin legs and make them more expressive and beautiful, and those pictures that can be found on the Internet do not at all reflect the results that can be achieved in half a year - a year of training.
The second thing you should pay attention to is the activation of muscle fibers. Above, we discussed the effect of exercise complexity on stimulating the maximum amount of muscle fibers. The next factor, you guessed it, is the adequacy of the load.
Whether you lift large weights a small number of times, or do many repetitions with less weight - according to research 1, any number of repetitions has a positive effect on muscle growth, if performed with proper intensity. However, a common feature of almost all major training programs is the implementation of each approach to absolute (or so) muscle failure.
When the muscle is working to the limit, a larger percentage of its fibers is activated. However, as the muscle strength or muscle group adapts and grows, the body begins to “save” the number of fibers involved in lifting that weight. In practice, this means that, squatting 10 times in 3 sets with a weight of 45 kg, for the first couple of weeks your body will adapt and get stronger. During the subsequent getting used to exercises in the same mode with the same weight, the degree of general muscle activation will decrease.
Therefore, the athlete will need to hang a couple of additional pancakes on the bar or increase the training volume, performing more approaches, repetitions, or over time to do both. If at first your training program yielded tangible results, but after a couple of weeks you stopped noticing visible progress, then this is where the most likely reason for your plateau effect lies.
The effect of basic movements is aimed not only at promoting accelerated muscle growth, but also at efficient calorie burning during training.
Multi-joint exercises, like squats and leg presses, require considerable effort if performed correctly and with the appropriate intensity. They suggest stabilization of the body, a greater heart rate, and make a number of muscle groups work harder. As a result, you not only get steady progress and growth in strength, but also spend a lot more calories.
The regular implementation of basic exercises will provide a set of muscle mass, a significant loss of calories and exercise of the cardiovascular system. Focusing solely on isolating movements, such a result cannot be achieved. Continuous burning of calories through multi-joint exercises will help to easily maintain a toned, more athletic figure all year round.
The difference in hormones or why girls can not pump to the size of men
Having already read the words “muscle growth and strength” several times in this article, you are probably unaware of how you can’t get pumped over like most men who work on this system. Reasonable question. But you will breathe a sigh of relief when you learn about the fundamental difference between male and female athletes.
It is no secret that women are from Venus, and men are from Mars. But for us, differences in the hormonal background are more important. In terms of endurance and fitness, testosterone is of utmost importance when it comes to muscle building ability. Without a sufficient level of this hormone, a person has a very limited potential for muscle hypertrophy.
This should reassure the female audience, because ladies cannot boast such a high level of testosterone as men. Speaking about the extent of this difference, according to the look-up table compiled on the basis of the Mayo Clinic 2 data, the level of this hormone in an average 19-year-old man ranges from 240-950 ng / dl. At the same time, the level of testosterone in women of the same age group is only 8-60 ng / dl, which barely reaches 3-6% of male indicators.
Naturally, this figure changes with age, and also depends on lifestyle, albeit to a lesser extent. Women who are concerned about this topic should understand that since the potential for muscle growth is directly related to testosterone levels, even if they increase the load every week, they will never develop the same muscles as the average man.
The only exceptions are those women who are genetically more predisposed to muscle development (which is quite rare), or those who take various doping and stimulants that change the hormonal background to stimulate the growth of muscle tissue.
Now women can safely agree that the fear of "pumping" when doing strength training is an unjustified fallacy. Know that even the slightest muscle gain is beneficial to affect your physical fitness. If you follow the diet, excess fat will not bother you, and the best cure for all ridiculous fears is intensive training in the strength room.
Strength training for girls
It must be difficult to believe the advice contrary to the experience of most women in the gym, especially when they come from a male trainer. Therefore, I turned to a friend of the athlete, an unsurpassed performing bikinist, model and trainer Anna Makmanamey to find out her opinion on this issue:
As a coach, I noticed a change in the feminine approach to training. Recently, more and more women begin to introduce some elements of strength exercises into their program, which makes me very happy. But the most serious mistakes I see are usually in the choice of weights and training complexes.
From all the clients I hear the same thing: “I do not want to look masculine” or “I do not want to get pumped, just going to lose some weight and tone the body.” The husband of one of my wards was so worried that she would lose her femininity, that she even hid from him our communication with her! But my answer is always the same: to build a bumpy and muscular body, you need to build muscle. And this can only be achieved by lifting weights. Big weights.
If you start with just a few pounds, and this is heavy weight for you, then everything is fine. The main thing is that the last repetitions are given to you with difficulty. Classes on the simulators, when you do 15-20 repetitions and do not even sweat, are no good.
My clients begin to notice a visible improvement in their shape only after increasing the intensity of their workouts. Due to the acceleration of metabolism, they begin to look slimmer. And the growing volume of muscles gives their figure a more expressive relief appearance without compromising the natural curves of the body.
The truth is that women have to fight for a set of each new gram of muscle mass. You will not turn into Arnold Schwarzenegger over night, it is simply impossible. Moreover, "pumping" is often caused by a careless attitude to the diet. Muscle relief requires burning excess fat at the same time as muscle building, so it is very important to monitor the calorie intake.
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Also, most women have difficulty in selecting exercises. Again, we are dealing with an obsessive fear of heavy basic movements, such as squats and deadlifts. Many still believe that these are “purely masculine” exercises that magically instantly deprive any femininity.
I believe that such a misconception develops largely due to incorrect information in the media: “a hundred twists on the press will narrow the waist”, “flexing the biceps to improve the shape of the arms”, “swinging the legs back will make the buttocks elastic”, “triceps extension will save from sagging hands. " As a result, I see a lot of women in the gym focusing only on individual muscle groups, namely: buttocks, arms and press, completely ignoring the other muscles.
This is not only not effective, but also leads to the inevitable development of muscle imbalance, which is potentially traumatic. I try to educate my wards. I tell them that local fat burning is a myth, and the best results are achieved through a comprehensive and balanced program that includes complex, difficult multi-joint exercises that involve more muscle groups and burn calories more intensively.
In addition to the aesthetic benefits, the most useful and amazing changes that have occurred with my clients have been the development of strength of character. In the end, nothing in the world can be compared with the feeling of inspiration and omnipotence that comes after the completion of a heavy strength training.
Girls who come to me for the first time often do not like themselves, are dissatisfied with themselves, and are not self-confident. After several weeks of continuous training and nutritional control, their self-esteem soars to heaven. Most do not even think about the physical and mental power that they possess. And just starting to break their own records, doing push-ups and pull-ups with the perfect technique, faith in their abilities is born in them. This feeling penetrates into all spheres of life - career, family life, and increases their resistance to stressful situations. It is gratifying to watch this.
The best exercises for training your legs
If I were asked to make a program for my ward out of only five exercises aimed at working out the lower body with maximum efficiency, I would choose without hesitation:
- Romanian rod traction
- Walking lunges
- Leg press
- Buttock bridge with a barbell
The listed elements optimally load all the muscles of the lower body, spending a huge amount of calories in one workout. They also use movements found in everyday life. For example, a squat helps sit and get up during the day, and lunges improve gait and promote jogging or just walking on stairs.
By building a program around these exercises, you can supplement it with isolating ones like swings, toes, or step-ups for a change. Below you will find several complexes, tailored to different life situations. They will increase the effectiveness of training in the gym, and as a reward you will receive the coveted silhouette of the legs of your dreams.
Workout for legs, buttocks and hips number 1
Use this leg day workout to strengthen your lower body.
With these six exercises, you can test the strength of the legs, pump up the gluteal muscles and hips, strengthen the abs.
Not all girls like leg exercises. Of course, because after the first training session your legs will hurt so badly that you will hardly walk. But all this will pass sooner or later, and then you will begin to see the benefits in these workouts, namely, you can test your abilities and burn a huge amount of calories, since the largest muscle groups of the body are used here.
The exercises shown below can be performed anywhere, in the gym or at home. They train the entire lower body - quadriceps, muscles of the back of the thigh and especially the buttocks. Do not forget to pre-warm up to prepare for the main part of the workout, where you will work with dumbbells, barbells, and various fitness equipment.
13 home exercises for girls legs to build thin legs without exercise equipment
1. Squats with body weight3 sets of 10-15 repetitions
We drop from a standing position until the hips are parallel to the floor, and then push upward back to the starting position, resting on the heels.
2. Walking lunges3 sets of 10-15 repetitions
From a standing position, take a step forward and lower until the legs are bent at the knees at an angle of 90 degrees. Then, lifting the torso, we take forward the other leg and make another lunges. Keep walking like this until you finish the set.
3. Hip abduction3 sets of 10-15 reps per leg
We stand on all fours and tighten the muscles of the core so that the body does not bend during the exercise. We lift up one leg, bent at the knee at an angle of 90 degrees, until the foot is directed up towards the ceiling. Slowly lower your leg. First, perform the exercise with one foot, and then the other, in turn.
4. Dumbbell Squats3 sets of 10-15 repetitions
To finish the warm-up, we include extra weight in the last exercise. Using a light dumbbell, do three more sets of squats. After that, you will be fully prepared for the heavier loads of the main workout.
1. Squats within Amplitude (Pulsating Squats)
3 sets of 8-12 reps
From a standing position, we lower until the hips are parallel to the floor, then partially rise, not completely, but only a quarter or half. Then again we squat to the parallel to the floor. It was one replay. Continue, stand up fully only when all repetitions are completed.
2. Gluteal bridge with a barbell
3 sets of 10-15 repetitions
We sit on the floor so that the bench is behind. The barbell lies on the hips, located just below their line. We lean back and slightly raise the hips so that the shoulders rest on the bench. Now push the hips up to lift the barbell. In the highest position, the knees should be bent at an angle of 90 degrees, and the body from the shoulders to the knees should be a straight line. Slowly lower to the starting position.
3. Bulgarian attacks
3 sets of 10-12 repetitions per leg
If you wish, you can use additional weight: a dumbbell or barbell, but if you find it difficult to maintain balance, then, of course, you can do this exercise without them. We turn our backs to the bench. We put one foot on the bench. We take the supporting leg forward. We fall until the thigh of the supporting leg is parallel to the floor, and then return to its original position. We make sure that the knee does not go beyond the line of the toe. Perform all repetitions with one foot, and then change it.
4. Leg abduction in the block simulator
3 sets of 15-20 repetitions per leg
This exercise requires a special cable simulator with blocks. We attach the ring to the lower block of the simulator, and then we pass the leg into the ring. Then we stand facing the simulator and hold on to it with both hands. Slowly move your foot back as far as possible. Then just as slowly return it to its original position. Perform all repetitions with one foot, and then the other.
5. Leg extension in the simulator sitting
3 trips of 12-15 repetitions
We sit on the simulator and place the roller so that it is just below the calf muscles. Raise the legs until they are straightened, and then lower the legs to their original position. Hold this position down for a second, and then raise our legs.
3 sets of 30-60 seconds
We stand on the bar , that is, face down so that the body weight rests on the elbows and socks. The body from the shoulders to the heels should be in a straight position. Tighten your abdominal and gluteal muscles, and don't let your hips go down or up.
Leg training program No. 2
A quick set for those who have little time
Holidays, childcare, approaching the deadline for the completion of a major project at work. Many situations can make the schedule busy even for owners of exceptional time management skills. However, being busy and inactive is a different thing. By showing ingenuity, you can develop wonderful training complexes using combinations of the most different supersets, the circular method, or the reduction of rest periods.
This template will allow you to pay attention to the effective basic exercises mentioned above, leaving enough time to perform your duties in the most stressful periods of the year. In addition, this complex will boost your metabolism and saturate the cells with blood, improving its flow to the muscles.
|2a. Lunging||4||12-14 (on each foot)||-|
|2b. Dumbbell Step Up||4||12-14 (on each foot)||1:00|
|3a. Romanian craving||3||12-15||-|
|3b. Leg press||3||12-15||1:00|
Conversely, if you have free time, you can devote a couple of weeks to a program with an increased amount of training (with an increased number of approaches and repetitions). So you perfectly stimulate the growth of new muscle fibers and increase overall performance.
|1. Squat||6||ten||1:15 - 1:30|
|2. Romanian traction with a barbell||6||ten||1:15 - 1:30|
|3. Leg press||4||fifteen||1:15 - 1:30|
|4. Walking lunges with dumbbells||4||15 (on each leg)||2 a.m.|
|5. Sitting on toes||3||12-15||1:15|
|6. Swing on the buttocks||3||12-15 (on each foot)||1:00|
The growth of strength and working weights is very inspiring. But in order not to stop there, you can focus on training with a small number of repetitions, causing the activation of myofibrillar hypertrophy. This is a type of muscle tissue growth in which, due to mechanical stress (from lifting large weights a small number of times), the muscle fibers themselves thicken.
This is a reverse sarcoplasmic hypertrophy process. It is believed that it occurs when working with a large number of repetitions, as is the case with the complex for those who have little time. At the same time, the volume of muscle tissue increases due to swelling of cells filled with blood, and an increased metabolic rate.
I repeat that this complex is aimed at achieving myofibrillar hypertrophy through a smaller range of repetitions, which you will see below. In addition, I have noticed through the example of my clients and from my own experience that adaptation to lifting large weights increases overall endurance when an athlete switches to lower weights and a large number of repetitions. Having trained with heavy shells, tackling relatively lower weights is easier both physically and mentally.
|1. Squat with a barbell||5||5||2 a.m.|
|2. Leg press||5||5||2 a.m.|
|3. Squat with a barbell on the chest||3||4-6||1:30|
|4. Romanian traction with dumbbells||3||4-6||1:30|
|5. Hip Trainer||3||10-12||1:00|
|6. Hip abduction simulator||3||10-12||1:00|
Take everything in your own hands
If one of your goals is to build beautiful legs, then it's time for you to begin to control your own progress. Take the time to search and study proven exercises that will help you achieve higher and longer lasting results than the popular training strategies imposed on women by absurd social norms and questionable sources of information. Applying the above leg muscle training patterns as a starting point and template, feel free to go to your goal and not pay attention to other women in the gym. Dare and achieve the body of your dreams.
- Schoenfeld, Brad J. "Is There a Minimum Intensity Threshold for Resistance Training-Induced Hypertrophic Adaptations?" Sports Med Sports Medicine (2013): 1279-288. Web 22 Dec. 2015.
- "Test ID: TTFB." Mayo Clinic: Mayo Medical Laboratories. Web 22 Dec. 2015..