Leg exercises in the gym. Slimming program for pumping muscles

In the gym, enough time should be devoted to leg exercises, which have always been a problem area for women. Exercising the lower body with sufficient exertion gives quick results and improves the condition of the whole body. Buttocks, thighs, and lower legs are tightened after a few workouts, fatigue in the legs and problems with varicose veins disappear.

Benefits of Gym Workout Over Home Workout

Leg exercises in the gym are more beneficial than home exercises for many reasons.

• In the gym, it's easier to focus on your workout. There are no time-consuming distractions such as a computer or TV, pets, a phone, kids running, and food in the refrigerator. The absence of distractions makes significant progress in sports. There is nothing else in the gym except the ability to do the exercises and do it right.
• In the gym, unlike at home, there is professional equipment that allows you to pump any muscle. The sports equipment and inventory in the hall is varied, so everyone can choose what they like. Here you can find not only simulators, but also weights, dumbbells, parallel bars, benches, various racks. At each workout, you can change exercises and use new types of equipment and equipment. With each lesson, the load can be increased in order to achieve more and more results.
• Paying for a gym membership is a good motivation. You can skip and postpone classes at home. And every missed workout in the gym is money wasted. A paid subscription will help you get used to systematic visits to the gym.
• In the hall you can meet many people with a beautiful body. People who have already achieved certain results in sports can provoke you to achieve the same level. Inspiration can change over time to a desire to compete and training becomes permanent.

• Another plus of the gym is that group classes are often held there. You can choose from various group programs depending on your needs and health conditions. Working out in a group is more fun and easier, because all exercises are performed with the correct technique and repeated several times slowly.
• When playing sports at home, there is a good chance that you get confused or forget most of your exercise. In the gym, it is easier to concentrate and draw up a program for an individual workout, choose the load and exercises as desired.
• Only in the gym can you give the body a complex load for all types of muscles, which is simply impossible to do at home. Perform general (basic) and narrowly focused (isolated) exercises.

Basic exercises for girls in the gym

If during the exercise 2 muscles or joints or more work, then it is called basic. When performing such exercises, different muscle groups are involved, which allows you to heal the entire body and prepare it for highly targeted exercises. It is the basic exercises that are decisive for building and growing muscles at different stages of preparation.

Performing them within 2/3 of the total workout time promotes rapid muscle growth and burning of subcutaneous fat. Leg exercises in the gym with an emphasis on basic ones give maximum results, since women more often than men have problem areas that require individual work.

For girls, classic basic leg exercises include:

• squats with body weight and load;
• flexion in the simulator and extension of the legs;
• abduction and lunges;
• gluteal bridge;
• deadlift;
• ascents to the step.

Bodyweight squats

To reduce the risk of injury to the body, bodyweight squats require proper technique.

1. It is necessary to stand up straight and put your feet wider than shoulder level, spread the socks slightly to the sides.
2. The arms should be extended forward, palms down, to create balance during the exercise.
3. With an inhalation, slowly, the hips should be lowered back and down towards the floor, while the knees move forward. The back remains straight all the time.
4. Bend your knees until your thighs are parallel to the floor. The knees should point towards the toes.
5. Then, pushing off the heels with an exhalation, you need to straighten your legs slowly.

The more often you do squats, the deeper and more stable the exercise will be, which can be done in different variations.

Dumbbell lunges

If weighted lunges are performed incorrectly, the ligaments of the knee joints can be damaged.

It can be done only after warming up in compliance with the technique:

1. You need to take dumbbells and stand up straight. The back is straight.
2. The feet are placed at the width of the pelvis, the shoulders are straightened back, the gaze is aimed forward.
3. With one leg on inhalation, you need to take a wide step forward, and transfer your body weight to it. The knee is bent strictly at a right angle and does not go beyond the toe of the foot. To put the foot of the foot, you need to carefully and completely press it to the floor so that the load is evenly distributed.
4. The other leg is straightened and kept on the toe. You need to stay in this position for a few seconds.
5. Then the heel of the working leg is pushed off the floor and returned to its original position.

This exercise should be performed up to 8 times in 3 sets. To increase fat burning, the pace of your workout should be increased.

Romanian deadlift

To properly work out the hamstrings and glute muscles, as well as the back muscles, the Romanian deadlift is performed.

1. You need to stand up straight and put your legs parallel to shoulder width apart. The knees are slightly bent, the arms are placed exactly on the sides with dumbbells.
2. Keeping your back straight as you exhale, you need to bend forward. At the same time, the pelvis is retracted back, and the hands are lowered to the level of the knees.
3. On inhalation, they smoothly rise upward, returning to their original position.

Glute bridge

The glute bridge is a simple exercise, but it allows you to strengthen the abs and work out the muscles of the buttocks without unnecessary stress on the ligaments of the knees. When it is performed, blood circulation in the pelvic organs is accelerated, which affects hormonal levels and helps to strengthen women's health.

1. You need to lay a rug on the floor and lie on your back.
2. The knees are bent and placed perpendicular to the floor.
3. The feet must be firmly resting on the floor, and the hands must be placed along the body and firmly pressed to the floor.
4. On inhalation, raise the hips as much as possible so that the body is in a straight line from the shoulders to the knees. The buttocks are compressed.In this position, you need to linger for 5 seconds.
5. With an exhalation, the hips are slowly lowered to the floor.

The hip lift can be increased gradually for better results. This exercise is performed up to 10 times in 3-4 sets.

Abduction of the leg

Exercises for the legs with one of them abducting back, performed in the gym, can work out the thigh muscles, calf and hamstrings well. It should be performed in a high rhythm with short pauses. Leg abduction can be done on the simulator in 2 versions: on all fours and standing.

1. To perform standing leg abduction exercises, you need to face the simulator and firmly fix the leg in the bracelet. The back is fixed exactly.
2. With an exhalation, the leg slightly bent at the knee is taken back to the optimal distance and held for several seconds.
3. With an exhalation, the leg is slowly returned to its place.

The exercises are repeated 5-15 times in 3 sets for each leg.

To turn on the abdominal muscles and strengthen the training of the buttocks and thigh muscles, it is better to perform the exercise while standing on all fours:

1. They go down on all fours facing the simulator.
2. The foot is tightly fixed in the bracelet.
3. With a deep breath, the leg bent at the knee is lifted back and up as high as possible. In this position, the leg must be held for 3 seconds.
4. With an exhalation, the leg is returned to its original position. Do the exercise 5-15 times in 2 sets. For increased fat burning, you need to exercise faster.

The secret to performing the exercise well is in smooth leg abduction. The simulator allows you to start with a small load and gradually increase it with each new workout.

Lightweight deadlift

Leg exercises in the gym must include light deadlift. This exercise is most suitable for beginners and girls, because it develops and stretches the back of the legs and muscles of the lower back. The inner surface of the thigh is actively involved in the work, which is difficult to work out separately.

1. To do the deadlift, you need to stretch a little and warm up the main muscles and ligaments.
2. Then, with a barbell of light weight or just a barbell, you need to stand up straight.
3. The legs are straightened and the shoulders are already set, and the socks are spread apart.
4. The back needs to be straightened and the shoulder blades connected together.
5. The pelvis is pulled back so that a natural deflection appears in the lower back.
6. While inhaling, the bar is slowly lowered down to the middle of each of the feet, pulling the pelvis back. First, you need to lower the barbell to your knees, then lower each time.
7. With an exhalation, they return to their original position.

Entry to the step

Entries to the step can first be done without weighting, and after working out the technique with dumbbells:

1. To do this, you need to stand in front of the step platform straight, straighten your back, put your feet shoulder-width apart.
2. They pick up a weight in the form of dumbbells or a barbell bar.
3. One leg is lifted and bent, transferring body weight to the other leg.
4. Then you need to smoothly put your working leg on the step and transfer your body weight to it. During this time, the other leg is slightly bent and remains on the floor. Body for 1-2 sec. fix.
5. The body weight is smoothly transferred to the other leg and returned to the starting position. They also repeat, changing the leg.

Approaches to the step platform are performed only with a straight back, so that the main work falls on the leg muscles. It is recommended to repeat the exercise 8-12 times in 2-3 sets.

Leg curl in the hip trainer

Leg curls work your calf, hamstring and hip muscles in the hip trainer.

1. You need to go to the simulator and adjust the lower roller to the desired height.
2. They lie on the bench of the simulator face down so that both feet go under the rollers at the level of the ankles.
3. Legs should be placed parallel to each other. Knees down from the bench.
4. Hands are placed on the handrails, and the hips are pressed tightly to the bench.
5. With a breath, you need to bend your legs and raise the rollers to the buttocks, without lifting your hips from the bench.
6. Holding in this position, exhale.
7. With an inhalation, the legs are slowly lowered down to their original position.

This exercise requires preparation, so the number of repetitions should be increased gradually up to 10-15 times and 3 approaches.

Dumbbell Squats

Squats with dumbbells help to work the muscles on the front of the thigh and quadriceps.

1. You should choose the weight of the weights in accordance with your preparation and take the dumbbells with a straight grip.
2. The fingers should be turned towards the feet. The back is strained and straightened, and the legs are slightly wider than the shoulders.
3. Inhaling, slowly bend your knees until your thighs are parallel to the floor.
4. Then, pushing off with the heels, as you exhale, they lift the body up. The legs remain slightly bent.

The exercise is repeated 5-12 times in 3 sets. It must be done slowly and carefully so as not to harm the ligaments of the knee joints.

One leg press

Stubborn repetition of the leg press in the simulator will help to quickly increase the buttocks:

1. To do this, set the leg press machine to a low weight.
2. They sit on the seat of the simulator with an inclination of 45 °.
3. One straightened leg is placed on the platform, and the other is left on the floor.
4. The back to the back of the simulator must be pressed tightly.
5. The platform is removed from the stoppers.
6. Inhaling, you need to bend your knee and slowly lower the platform towards you to the optimal point.
7. With an exhalation, raise the platform up.

Repeat the exercise 3 to 15 times in 3 sets.

Extension of the legs on the simulator

1. First you need to adjust the weight on the machine.
2. Then you need to sit deeply on the bench and set your legs so that your feet go under the rollers.
3. Hands tightly grab the handles.
4. With an inhalation, you need to straighten your legs as much as possible and hold this position for 2-3 seconds.
5. As you exhale, you need to bend your legs slowly and sit down.

You need to repeat the extension of the legs 10 times in 3 sets.

Exercises for the muscles of the back of the thigh

Exercises for the muscles of the entire surface of the back of the thigh help keep the legs flexible. By loading this muscle group at the same time, you can work out the buttocks, calves and inner thighs.

The group of basic exercises for training all muscles of the back of the thigh includes:

• bending standing and lying legs;
• deadlift on straight legs.

They are performed starting with several repetitions, gradually increasing the load.

Leg curl in the simulator

You need to lie facedown to perform leg curls on the machine bench.

1. The knees are left outside the support, and the ankles are pressed against the rollers.
2. Hands grab the side handles.
3. As you exhale, strongly tensing your thigh muscles, you need to raise the weight and bend your knees. The rollers are lifted with the legs as close to the buttocks as possible.
4. With a breath, they smoothly unbend their legs and stand straight.

Standing leg curl

To perform a standing leg curl exercise in the machine, you need to adjust the roller on the equipment so that it is above the ankle.

1. One leg should be brought behind the upper roller, and the other should be resting with a knee on the lower roller.
2. Hands are laid on the handrails, the back is kept straight, and the stomach is pressed against the pads.
3. As you exhale, you need to raise the working leg up and for 2 seconds. delay.
4. With an inhalation, the leg is returned back, and the exercise is repeated a predetermined number of times.

Deadlift on straight legs

One of the basic exercises for girls is deadlift, which is performed on straight legs and is aimed at working out the entire back of the thigh.

1. In the starting position, you need to stand close to a barbell with a small weight or bar.
2. Set your legs parallel and keep your back straight.
3. You need to bend over and take the bar with a straight grip at a distance of shoulder width.
4. Bending in the lower back, on exhalation until the legs are fully extended, they rise up. The slopes are repeated as many times as possible.

Exercise on the calf muscles

Leg exercises in the gym must include a load group for the calf muscles, which must strengthen and grow in proportion to other muscles.

Systematic calf loading, as well as its gradual increase, gives quick and significant results. Legs stop getting tired, climbing stairs does not cause shortness of breath, and movements become light and smooth.

A comprehensive calf workout includes:

• standing up on toes;
• lifting in a simulator for press legs on toes;
• lifting sitting on socks.

Standing Calf Raise

For the correct practice of the toe raises, they stand up, their legs are already set on their shoulders and the socks are spread apart. It is very important to keep your back constantly flat and your shoulder blades brought together during training.

1. With an inhalation, you need to rise on your toes very high and stay in this position for 1-2 seconds.
2. Then they go down with exhalation slowly. You need to put your heels on the floor smoothly, without impacts.

Calf Raises in the Leg Press Machine

In the simulator, you need to sit down and put your toes on the very bottom of the platform. The tilt angle between the legs and torso is kept at approximately 90 °.

1. Leave the knees slightly bent and place them narrower than the shoulders. The socks are directed forward.
2. With an exhalation, you need to raise the platform up, contracting the muscles of the calves, and at a point for 2-3 seconds. fix the position.
3. With an inhalation, return to the starting position.

Seated Calf Raise

You need to sit on a bench so that your feet are flat on the floor. The back is kept straight.

1. A load is placed on your knees (dumbbells, barbell bar).
2. With a breath, holding the load with your hands, slowly raise your feet on your toes and hold them in this position for 2 seconds.
3. With an exhalation, the heels are lowered to the floor.

Exercises for varicose veins

With varicose veins, all exercises should be aimed at increasing blood flow in the legs and strengthening blood vessels. Reinforced loads are prohibited. It is recommended to do a small set of special exercises every day, as well as walk and swim.

The following exercises are considered the most effective:

• jumping (you need to jump low and smoothly);
• Mikulin's jumps, in which the heels need to be raised from the floor by only 1 cm, and then hit the floor sharply to create a light vibration in the body;
• exercise "bicycle" (in the supine position, legs raised perpendicular to the body make circular movements, as on a bicycle);
• exercise "scissors" (while lying down, it is necessary to make swinging movements with legs raised perpendicular to the body and cross them alternately);
• shallow squats without weights;
• leg swings that help disperse blood and warm up muscles.

How often should you go to the gym

The frequency of going to the gym depends not only on the desire and the required performance, but also on the state of health. To develop muscular endurance and flexibility requires a systematic approach to training, which should become an integral part of life. You need to train intermittently so that the muscles fully rest after a given load.

The goals of visiting the gym are always different, therefore the number of workouts is individual.

To improve overall health and maintain tone, you can go to the gym just 2 times a week. For those who want to significantly strengthen muscles and improve the appearance of the body at the initial stage, 3-4 visits to the gym per week are indispensable. You can train more often, the main thing is to follow the technique and not to give the muscles without preparing sharp loads.

How long should the workout last

Training in the gym necessarily includes a warm-up, a load part and a reinforcement. Everyone chooses his own exercise program, taking into account the fact that at the beginning of the workout you need to warm up the muscles and ligaments well in order to prepare them for stress. Warming up is from 7 to 15 minutes.

The bulk of the workout focuses on basic and isolated exercises for specific muscle groups. It also includes cardio training.All exercises are performed in 2-3 sets several times, which takes from 30 to 60 minutes. In conclusion, you need to do several stretching exercises to consolidate the effect and bring the body into a calm state.

In general, the duration of the training depends on the level of training and the training program and ranges from 40 to 90 minutes. Exercises in the gym, including on the legs, should not have a clear time frame. It is important to constantly monitor your well-being.

If there is an opportunity to lengthen it or, conversely, if you feel unwell or in a mood, shorten it so that playing sports will bring only positive emotions. This is the only way to achieve quick and visible results from training in the gym.

Useful videos on gym leg exercises and techniques

A set of exercises for slimming legs:

Strength training for legs and buttocks: