How to pump up a girl's legs? Training program.

The main goal of athletic girls is beautiful slender legs and elastic buttocks. It is for these purposes that we have compiled a training program for the gym, which includes more exercises for the muscles of the legs and buttocks.

A selection of the best videos with exercises for legs and buttocks

11 Effective exercises for legs and buttocks for girls

Split training program for girls

The program includes both basic and isolation exercises. This training plan is suitable for both girls who want to lose weight in their legs and those who want to build muscle mass. All this is possible if you follow the nutritional recommendations.

How often to train?

The training program is designed for 3 days of training in the gym per week. At the first training session, when we have the most strength (after the weekend), we do basic exercises for the legs and buttocks. They put a serious strain not only on the legs, but on the whole body. Light isolation exercises (use only one muscle group) - at the end of the week. The program contains more lower body exercises, so we removed most of the upper body isolation exercises (arms). But don't worry about it. Your arms will get plenty of exercise while training your back. In addition, for girls it is not so important to increase the volume of biceps and triceps as to tidy up their legs and buttocks.

Yes, you can simply add one extra day on your legs to your regular split training program. But many girls don't have time for this. Plus – rest and recovery after training. Not only the muscles, but also the nervous system also needs sleep and rest.

Extension-flexion of legs

Leg extensions strengthen the quadriceps. It can be performed sitting or lying down on a special exercise machine. Pressed against the back, the legs are positioned so that the ankles are under the bolster with a load of 15–45 kg. Holding the handles from below, straighten your legs and lift the roller. Then slowly lower your legs to the starting position. When performing, the knees and feet should be relaxed.

Leg extension on the simulator

Leg curls help quickly strengthen your hamstrings. Unlike the previous exercise, the ankles are placed on a roller. Hand holders are located at the front. The legs are bent at the knees, lowering the roller down. Performed with a weight of 10–30 kg. Do 2-3 approaches 25–30 times.

Performing leg curls

Important! You can overdo it with the loads and intensity of exercise and pump up your muscles. To remove leg muscles in girls, you need to focus on regular cardio training.

We also recommend studying this topic:

How to pump up your legs at home without exercise equipment?

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How long to follow the training program and when should I expect results?

You can train as long as you make progress. General recommendations: Change your training plan, exercises and intensity every 4-6 months. Don't focus on one muscle group for too long. Try a plan that works all muscle groups in each workout, or a classic split.

Don't expect to achieve perfection in just a month. In four weeks you will see changes in the mirror, and after another four weeks others will notice them. Weigh yourself and measure your body volume with a measuring tape. Not only the chest-waist-hips, but also the stomach and thigh in the thickest place. Take comparison photos in a swimsuit. You need a good photo for your “before and after” collage on Instagram! At the very beginning of the menstrual cycle, girls may experience swelling of about 1 kg, which disappears after the end of menstruation. Take this into account and don’t be discouraged if the weight is “stagnant” these days.

A set of exercises for slender legs

Let's look at what exercises you can do in the gym and at home to reduce the size of your legs:

Running is considered the best workout for weight loss. The important thing to understand here is that when you run, you lose weight throughout your entire body, and not just in one place, in this case your hips. Your body is not a computer; it cannot be programmed to shed pounds only in the abdomen, for example, or hips.

Cardio training is unique in that it triggers the fat-burning process throughout the body. Therefore, you must be prepared for the fact that along with your legs, your arms, buttocks, and stomach will decrease in volume.

About half an hour of interval running per workout is enough to start the weight loss process several hours in advance. It is advisable to do such running sessions on a treadmill and after you have completed a set of strength approaches for losing weight in your legs, which we will discuss below.

Squats with an empty bar or with your own weight

Squats are considered a core workout for the legs, thighs, and butt. They tighten the muscles, give relief, and depending on the technique, they can enlarge or, conversely, reduce the gluteal muscles.

We offer you a way to perform squats that will help you reduce the size of your legs and buttocks. Squats are performed either with an empty bar or with your own weight a large number of times.

We recommend performing three to four blocks, each containing 25-30 squats. The weight of an empty bar or your own allows you to do this without much effort. If you realize you can do more, do it.

Back lunges

It is more effective to perform lunges immediately after squats. This will give you maximum effect.

A high number of repetitions allows you not to build muscle mass, but rather to lose weight and burn fat. Lunges in this form are considered one of the best exercises for losing weight in the hips and buttocks. They can be done without weights, or with light weight in the form of an empty bar, dumbbells weighing from one to five kilograms, or a body bar.

Do at least 20-25 lunges on each leg, with at least three sets.

Abduction of the leg in the lower block simulator to the side and back

It is impossible to perform this exercise with a lot of additional weight. In this regard, it is used to polish the thighs and buttocks, performed in the gym for at least 20 repetitions per approach. Training on the lower block exercise machine provides significant improvements in the outline and shape of the gluteal muscles, as well as the leg muscles, this is very important when losing weight.

After all, simply losing weight is not that difficult. Go on long runs, stick to a diet, and you'll lose weight and get a saggy butt and thighs at the same time. If you are not happy with this prospect, you cannot avoid strength training in the gym. We recommend performing leg abductions for three to four sets, with a minimum of 20 repetitions in each approach with a weight of up to five kilograms.

Bridge

It is recommended to perform three to four approaches without additional weights, with 25-30 repetitions in each approach. This can be done both at home and in the gym. You can use a mat, and to give the movement amplitude and complicate the execution, you can arm yourself with a fitball or a bench that will support your neck and shoulders. This method of execution makes it possible to better work the muscles of the buttocks.

Do you need a diet?

You don’t need to be on a diet, in the sense that Lisa magazine understands it. But proper nutrition is 90% of success, especially for girls. No matter how much time you spend on training, without a proper diet, all efforts are in vain - you will not be able to lose weight or build muscle.

If the main goal is weight loss, then eat with a calorie deficit, train intensely (12-15 repetitions per set, 40-60 seconds rest).

For muscle growth, eat with a surplus of calories (for girls this is about 200-300 in addition to calories for maintaining weight), do no more than 12 repetitions per set and rest for 60-90 seconds (i.e. you will use the weight of the weight with which You won’t be able to do the exercise more than 12 times).

Squats

One of the main exercises that helps quickly gain muscle mass in the buttocks and legs is the barbell squat. If you need to get rid of fatty tissue in the leg area or, conversely, pump up a girl’s thin legs, this exercise will help solve the problem. It is performed in 3-4 sets of 15-20 times, and it is enough to take a light weight.

For beginners, such exercises, along with losing weight, contribute to a slight increase in muscle mass. If you follow a diet, training only helps you acquire beautiful relief without excessive muscle growth.

If the main goal is to increase the volume of the hips and buttocks by building muscle tissue, then squats are done with heavy weight. It is individual for everyone, but it is approximately such that it is impossible to sit down more than 10 times in a row. It is advisable for novice athletes to use the services of a coach, since an unproven technique will not only not bring the desired result, but also increases the risk of injury.

Training program for girls with an emphasis on legs and buttocks

Training program for girls with an emphasis on legs and buttocks: Excel spreadsheet.

Monday
Wednesday
Friday

1 Squats – 12 times

2 Lunges with dumbbells in hands - 10 times with each leg

3 Plie squats with dumbbells – 12 times

4 Gluteal bridge – 12 times

5 Ab crunches – maximum number of times

1 Romanian deadlift – 12 reps

2 Dumbbell rows to the waist - 12 times

3 Pull-ups – maximum number of times

Pull-downs of the upper block behind the head – 12 times (for those who do not know how to pull themselves up)

4 Rows of the lower block to the waist while sitting with a narrow grip – 12 times

5 Incline dumbbell press – 12 reps

6 Lying dumbbell flyes – 12 times

1 Hyperextension – 15 times

2 Split squats (squats on one leg) with dumbbells - 10 times with each leg

3 Pulling the leg back on a block or machine - 10 times with each leg

4 Leg bending on the simulator - 12 times

5 Leg raises with emphasis on the elbows - maximum number of repetitions

Leg press and cable exercises

Pressing with your feet wider than shoulder-width apart removes some of the stress from your upper thighs and places it on your buttocks and inner thighs.

Technique for performing exercises for girls on legs and buttocks:

The feet are placed slightly wider than the shoulders, as close as possible to the edge of the platform.
Remove the fuses holding the platform.
Perform a leg press up, applying pressure with the heels.
When doing the exercise, you should not lift your lower back from the machine.
After completing the required number of repetitions, the fuse is returned to its original position.
This exercise can be done with one leg.

Technique for performing exercises in a cable machine:

Standing sideways to the exercise machine, fasten a special mount to your ankle and take a step back.
The body weight is transferred to the supporting limb. The raised leg should not touch the floor. Holding the frame with one hand, the other clasps your waist.
As you inhale, one leg is brought forward and moved to the side.

During the exercise, the muscle tissue of the thighs and buttocks actively contracts. After doing 15-20 repetitions, change legs. It is necessary to complete 3 approaches for each limb. The weight is selected based on their physical fitness. If it is easy to complete 10 repetitions of an element, then the load is chosen correctly.

Basic recommendations for female athletes

Before you start “building” your own body, ladies should understand some features of the classes:

multi-joint exercises are required;
constant repetitions of light weights, cardio training and ordinary exercise equipment will not have the desired effect on gaining muscle mass;
only working with free weights, using basic exercises and gradually increasing loads will allow you to achieve results;
It is advisable to consult a doctor before starting a set of classes.

Technique for performing basic exercises

The weight training program for girls is based on the correct alternation of basic exercises.

Deadlift. This type of training is the most effective and is contraindicated only for back injuries. Place your legs slightly wider than your shoulders, the distance from the bar to your legs should be 7 cm. Bend your knees, squat down and grab the bar with a wide grip. Just pull it up to hip level, straightening your back. Go back to the original view. Working weight varies from person to person, but is approximately half your own. To begin with, just practice with the bar, gradually adding the load to the working one.

Squats with weights. Place a barbell on your shoulders and perform wide-legged squats. This will work your gluteal and hamstring muscles. Squat slowly, clearly fixate at the top and bottom points. At the same time, direct your gaze upward.

Exercise leg press. Suitable for working on the buttocks and the front and back of the thighs. Due to the fact that the load is distributed evenly, this type of training is necessary for athletes with back problems.
Lunges with weights. Lunges have long been famous as the best option for shaping a beautiful female butt. Take dumbbells in your hands (you can start with a minimum weight of 2 kg, gradually increasing to 5-7 kg each). Lunge forward, returning to the starting position. An alternative could be training on the Smith machine.

Pulldown of a vertical block to the chest. Exercises on the horizontal bar are mainly difficult for women, since the work is carried out with their own weight, while deadlifts are easier on the machine. The muscles of the back, biceps and forearms are worked out. Choose the weights yourself, starting small.

Close grip barbell press. This type of physical activity pumps up the anterior deltoid muscles and forms beautiful breasts. Remember that only a narrow grip when lifting loads will give women toned charms.

Biceps bar raise. Using a reverse grip, grab the bar, lift the weight to chest level, lock in, and return to the starting position.

Seated dumbbell press. We perform it in a sitting position and with a fixed back. Take the dumbbells in your hands and lift them above you, raising your elbows from a 90-degree position until fully straightened.
Barbell press to the chin. Pumps up the biceps and deltoid muscles. Fix the bar near your chest, slowly lifting it towards your chin, pulling your elbows to the sides and up. Lower the bar to the starting level.

Incline bench press. Tilt angle 15-35 degrees, lie down, straighten your back. Take dumbbells and position your arms with your elbows down so that the weight is just above your chest. Straighten your arms, count to three at the top point, then return to the original position.

Lying leg curl. Adjust the machine so that the rollers are at the ankles and the bend of the bench is at the waist. Lie face down and place your legs under the bolsters. Raise your legs as high as possible, brace yourself and lower yourself back.
Hyperextension. Work on the back (lower part). Secure your feet under the bolsters, rest your hips on the pillow, and cross your arms over your chest. From an inclined position, rise into a straight line, and then lower down.

On topic: How to pump legs without iron

These are the main types of loads, by combining which you will be able to achieve significant results in working on yourself.