Lower body fat is challenging to get rid of for women. Since a woman’s body typically contains a higher percentage of subcutaneous fat compared to men’s bodies, it’s harder for them to shed their fat. This stubborn fat usually surrounds the thighs, hips, and glutes. This stubborn fat makes it difficult for women to lose body fat despite following a regular workout routine and a low-calorie diet.
If you’re looking to shed off some of your lower body fat or generally want to get your lower body in the best shape possible, we’ve assembled a list of the best lower body exercises for women. These exercises can help you lose that stubborn lower body fat and get the body that you desire. But before you work out, you need to be fully prepared, not just with the right equipment but also with the best pre-workout ingredients. These pre-workout ingredients will increase your stamina and help you get results faster. Now let’s get moving and lose that stubborn lower body fat.
Best Lower Body Exercises For Women
Lunges are the perfect lower body exercise. They target your large thigh muscles and your glutes. Lunges also speed up the process of losing fat by boosting metabolism and simultaneously help you build lower body strength.
Start by standing straight. Your legs should be shoulder-width apart. Roll your shoulders back and engage your core. Now take a step forward with your right leg. Lower your hips and bend your left knee until it is almost touching the floor. Your right knee should be making a 90-degree angle with the floor. Keep most of your weight on your heels to protect your knees from any damage. Return to the starting position and repeat the exercise with your left foot forward this time.
2. Bodyweight Squat
According to the New York Times, the bodyweight squat is one exercise that we should never take for granted. This easy yet effective exercise helps you get perfectly toned legs and buttocks.
To do the bodyweight squat, keep your chest up and put your arms straight out in front of you. Suck your core in and then push your hips back and bend your knees. Squat down until your hip joint is positioned lower than your knees. Stand back up and repeat the procedure.
Step-ups will strengthen your glutes, target your upper hamstrings, and shape your glutes. To perform this exercise, you’ll need to find a step or a bench. The bench should be a fair amount of distance above the ground, such that when you put your foot on it, your leg bends to a 90-degree angle.
Place your right foot on the bench. Step on to the bench by pressing through your heel. Bring your left foot up to meet your right. Once at the top, stand as tall as you can. Now step back down slowly, first bringing your left foot back to the ground. Then do the same with your right foot, so that both your feet are placed flat on the ground. Repeat the movement, putting your left foot on the chair first this time.
4. Bicycle Crunches:
This exercise is a variation of the regular crunches. Bicycle crunches target your oblique muscles and your core. This is a great exercise to get rid of those annoying love handles!
To do this exercise, lie flat on your back and place your fingers on your temples. Do not knit your fingers behind the head or put any weight on your hands. Lift your right leg off the ground and extend it outwards and bend your left knee towards your chest. While you’re bending your knee, twist your core such that your right elbow comes into contact with your left knee. Repeat the process while changing sides.
5. Kegel Exercises
A Kegel exercise is one of the most effective yet underrated lower body exercises for women. According to Harvard Health Publishing, this is one of the most important exercises for the human body. Kegel exercises strengthen the muscles of the pelvic floor. It’s important, specifically for females, to have strong pelvic muscles as women are more prone to develop weak bladder control. A strong pelvic floor can also help women when they’re giving birth.
To perform a Kegel exercise correctly, first ensure that your bladder is empty. Then sit or lie down on the floor. Now tighten your pelvic floor muscles, these are the same muscles that you would use if you had to stop yourself from urinating. Hold the muscles tight for 5 – 10 seconds. Now relax the muscles and count for 5-10 seconds. Repeat the process 10 to 15 times. This exercise should be done around three times a day for the best results.
Lower body workouts can increase your stamina, agility, and bone strength. When you exercise your lower body, you strengthen the base of your body that helps you walk, run, and jump. If done correctly, these workouts will help you shed a few pounds and sculpt your body. The increased stamina and metabolism rate are an added benefit of these exercises. However, make sure that you perform these exercises correctly and maintain the right posture; otherwise, you can get injured. Do these lower body exercises and get the toned lower body that you’ve always wanted!