Weightless Workouts For Women; Top 5 Bodyweight Leg Workouts
Author: Ben Formosa
Working out is a challenge. Whether it’s about losing baby weight, belly fat, or just trying to get more fit, it can be a daunting task for anyone.
A quick click on TV or online makes it seem that losing weight or getting fit is as easy as signing up for Goodlife or buying workout equipment for your home.
Endless commercials depict going to the gym as a personalized experience, where everyone minds their own business while you work on your fitness goals.
Gyms are usually good places to meet people who are enthusiastic about personal fitness.
However, the gym can be an unhygienic habitat of sweaty, smelly people getting in your way, taking your equipment, and not giving you the privacy or space you need.
The fact is, gyms aren’t for everyone.
The idea that you need special equipment to lose weight or get a good workout is a common message companies like Goodlife use to increase their profits. Home gyms are expensive and take up lots of space.
There is an alternative to spending money on gym memberships or on a home gym. Your body is the only equipment you need.
Here are the top 5 bodyweight leg workouts you can do anywhere, anytime, with no equipment and at no cost.
Wall-sits are an easy exercise that help isolate your leg muscles for a deep burn. They can be done anywhere with flat ground and a wall (can be any wall, a building near your bus stop, a wall in your bedroom or near a TV). Here’s how to do wall-sits:
- Lean your back to the wall and space your feet apart so that they are a little less than shoulder width apart.
- Press your back against the wall and lower yourself as if you are about to sit in a chair until your knees are bent at a 90-degree angle. With the wall keeping you upright, all the pressure and weight will be centered on your legs.
- Beginners should aim to hold this “seated” position for 30 seconds, repeat 3-4 times daily.
Increase the time and number of wall-sits as you feel more comfortable.
Bridges are great for increasing glute, hip and back strength. A yoga mat (or similar) is recommended for this exercise. Here’s how to build your bridge:
- Lay on your back on the mat. Place your arms at your sides with your palms facing down.
- Bend your knees around 90-degrees (can be approximate) and keep your feet planted on the mat.
- Press down on your palms and feet while slowly raising your hips as high as you can.
- Once your hips can go no higher, hold for five seconds, then slowly lower hips back to the mat. Repeat 10-12 reps in one set. Aim for 3-4 sets in your workout.
All the elevation should come from your hips with the pressure being felt on the palms and feet. Your shoulders and head should stay on the mat and in place throughout the workout.
For a more challenging bridge, you can straighten one leg and lift it with your hips. Keep the leg being lifted leg straight throughout the exercise. Switch legs to complete the set.
- Side Leg Raises
A great hip strengthening exercise is the side leg raise. Side leg raises can be done almost anywhere. A mat is recommended for this exercise. Here’s what to do:
- Lay on your right side with your head resting on your right arm. Place your left hand on the floor in front of your chest or on your hips. Your right leg can be bent or straight.
- Straighten the left leg and slowly raise it without moving the rest of your body. Raise your leg to a 45-degree angle from the floor.
- Pause at the top for a second and slowly lower your leg back into the starting position.
- Repeat for each leg 10-15 reps for 3-4 sets.
- Squat Jumps
Squat jumps take the ordinary squat to a new level of intensity. Here’s how:
- For your starting position stand straight with your feet shoulder width apart, toes can be slightly pointing outward.
- Drive your hips back as if you are going to take a seat, while bending at the knees. Make sure your knees don’t go past your toes.
- Once you have lowered yourself into the squat, jump up as hard as you can. Land back in the starting position.
- Beginners should try to do 10 reps for 3 sets.
- Step ups
This can be done with stairs or anything elevated and immoveable that you can step on comfortably. Here’s what to do:
- Stand in front of the step with your feet a little less than shoulder width apart. Place your right foot on the step.
- Push down on your right foot and step up. Make sure your right knee does not bend past your toes as you step up. Place your left foot on the step.
- Step off with the right foot. Lower the left foot. Repeat.
This is a very simple but variable exercise. You change the height of your step, or the number of steps in a set. This workout can be done fast for cardio or slow to build strength. You can add other elements to this exercise to create a more multifaceted workout, such as kicks or arm movements.
Trying to get fit or losing weight t is a challenge that requires attention and focus. It seems complicated, but it doesn’t have to be.
With these five bodyweight exercises, you can get excellent results without the hassle and expense of dealing with commercial or home gyms. There’s only one place where you can find all the tips and facts you need, Selene Style. We have more information about women’s health and fitness including nutrition, weight loss and weightlifting for women.
About the author: Eager to learn new things, meet new people and gain new experiences. A positive thinker and tenacious worker.