Developing and preserving muscle strength in the legs for women can be achieved with an exercise routine that concentrates on these vital muscles. You can work these muscles utilizing the dumbbell calf bone raise, seated leg curl and dumbbell stepup, and by carrying out the leg lift workout.
Dumbbell Calf Raise
Dumbbell calf bone raises work in working the calf muscles and need the use of a 2- to 3-inch wood board that’s put on the ground. Start this lift in the standing position while holding a dumbbell in each hand at your sides. After putting the balls of your feet on the wooden board, permit your heels to touch the floor. This is the starting position. While breathing out, slowly raise your heels off the floor by contracting your calves for as high as you’re able. Hold the position for a 2nd, then return to the start position by slowly lowering your heels, breathing out as you go. Repeat for approximately 10 times.
Seated Leg Curl
The seated leg curl needs using a leg curl machine and works the hamstrings. After adjusting the device’s lever to accommodate your height, sit on the equipment with your back securely pushed against the backrest. At an area about 3 inches below your calves, put the back of your lower leg on top of the leg curling lever, then position the lap pad against your thighs, right above the knees. While holding the handles on the sides of the seat, pull the lever toward the back of your thighs for as far as you’re able by flexing your knees, breathing out as you go. Keep your upper body still at all times during the lift. Maintain the flexed position for a second, then return the lever to the beginning position as you exhale. Repeat for around 10 repetitions.
You’ll need a raised platform, such as a weightlifting bench, to carry out pinhead stepups, which focus on your quadriceps muscles. With a pinhead in each hand at hands, step onto the bench with your right leg by extending your knee and hip while focusing on using the heel to raise the body as you step up. Position the left leg on the platform, too. Go back to the starting position by stepping down with your left leg while bending the right knee and hip and then stepping down with the right leg. Repeat for as many as 10 times with the right leg, then switch to the left leg.
This leg lift workout concentrates on the gluteus muscles and is done in a standing position. With your feet at shoulder-width, hold on to a stable item, such as a chair or squat rack, for balance as you lift your left leg behind you in a curling movement toward your buttocks for as far as you’re able. Slowly lower your left leg back to the beginning position and repeat for around 10 repeatings. Switch legs and repeat for the very same amount of repeatings. For added benefits, attach ankle weights to your legs.