Leg & Thigh Workout Routines For Women

For women, exercise not only offers a way to keep your shapely figure, but it also is important for health, especially as you age. Leg and thigh workout routines can help keep your bones strong. Women are more likely than men to develop weakened bones and osteoporosis.

Warm-Up and Cool-Down

A warm-up and cool-down should sandwich your workout routine. Each should last about 10 minutes. The warm-up should begin with stretching and continue with light-intensity dynamic movement. The cool-down should do the same, only in the opposite manner -- a light-intensity movement followed by stretching. When doing a leg and thigh workout, you may want to include walking, marching or light jogging as your dynamic movement. You should also stretch your hamstrings, quadriceps, calves and hips. To stretch your hamstrings, sit on the floor, extend one leg out at a time and reach for your toes. To stretch your quads, stand with support and lift one foot back toward your butt. For the calves and hips, get into a lunge position, keeping your back heel flat on the floor. Hold each stretch for at least 20 seconds.

Aerobics

Begin your leg and thigh workout with aerobic exercise. This gets your heart rate up and works to burn calories. Improving the look of your legs and thighs also means burning the fat. For weight loss, try to exercise 45 to 60 minutes at a moderate intensity, doing something you enjoy, such as rowing, jogging or biking. Begin your workout routine with aerobic exercise to maximize your fat burn. If you start with aerobics, when you transition into body weight or resistance training, your heart rate will remain elevated and you will burn more calories.

No Equipment

The first workout routine to improve the strength and tone of your legs and thighs is done with no equipment. These exercise simply use your own body weight to challenge your muscles. Begin with a side-lying leg adduction. Lie on your side with your top leg slightly behind your body. Slowly lift the bottom leg, hold for one second and return to the start. Do both sides for one to three sets of 10 to 15 repetitions. Next, you can roll over onto your back and transition into a glute bridge. Lie on your back with your knees bent and feet flat on the ground. Slowly exhale and lift your butt and pelvis while keeping your upper back on the ground. Hold for five to 10 seconds, then return to the starting position and repeat for one to three sets of 10 to 15 repetitions. Next, try the squat. Stand with your feet shoulder-width apart. Your back should be straight and your abdominals tight. Keeping your head raised, slowly lower yourself into a squatting position. Go as far down as you can without forcing your knees over your toes. Hold for one second, then exhale and raise yourself back to the starting position. Repeat for one to three sets of 10 to 15 repetitions.

Lunges

The lunge is simple but effective. It works your hips, buttocks and thighs. The lunge can also be done in different ways to target various muscles. You can also add resistance by holding a medicine ball or hand weights while performing the lunge. Start with a regular lunge. Stand with your feet shoulder-width apart, step forward and lower yourself so you are bending primarily with your front leg. Next, try a reverse lunge where you step backward instead of forward. Another variation is the skater lunge. Move one leg diagonally back so it crosses in back of the front leg. You can also try a side lunge, which involves stepping off with one foot to its given side. When performing lunge exercises, do both sides for one to three sets of 10 to 15 reps.