Guide to Glam Girls: 9 most effective exercises for women to tone lower body

Fit, slim, slender and attractive woman with toned lower body in sports outfit

Having a perfectly toned lower body is the dream of every woman. But just dreaming is not enough. You need to bring out your real strength to have that perfectly shaped lower body muscles. Pushing yourself from shredding the excess fat to building lean lower body muscles is the only mantra to get the perfect sculpted lower body.

It has been widely seen that women mainly focus on reducing belly fat to get a pleasing look. However, tummy is not the only part on which you should work. To get lower body toned, you need to shape up your thighs, hips, glutes and lower belly well. Losing weight from each part of lower body and then building lean muscle mass individually requires patience, regularity and complete dedication in workout.

Toning lower body naturally is a deliberate process. In this article, we have collated the best exercises which can be done at home anytime. These exercises will directly target the unhealthy fat on each respective body part all together. When you will start losing fat, your lower body will automatically start building core muscle strength. Hence, your lower body will start coming in shape.

1. Leg Raises

slim and fit woman in doing leg raise to tone lower body

Leg Raises is one of the most commonly performed exercises. It provides several benefits at just one time. Though this is a simple exercise, it involves great movement of thigh muscles. It focuses on toning your thighs, lower abdomen and abs together. Leg Raises is well known in encouraging back strength when it is done properly.

How to do:

  • Lie down on a mat while keeping your face up and hands behind head.
  • Extend your legs straight above hips and toes turned out (heels touching the floor).
  • Lift head a little and look towards legs while keeping your back straight.
  • Brace abs in tight and lower legs toward the floor at a 45-degree angle.
  • With control, return legs to start position.

Do atleast 2 sets of Leg raises with minimum 20 reps in each set.

2. Pretzel Side Kick

Pretzel Side Kick sounds quite different but works brilliantly on your body. It tones your lower back and shape up your hips better than any other exercise. If you are looking to get a perfectly rounded butt while burning unwanted fat, this is the best exercise to add in your workout regime.

How to do:

  • Sit with right leg bent in front of your body and left leg bent behind body
  • Keep your knees open to the sides, toes pointes and palms pressing into the floor.
  • Hinge slightly forward with upper body and lift left leg off the floor as high as possible. Extend left leg out to the side, then bend knee back behind body

Do atleast 30 reps with each leg.

3. Lunges

slim, slender, sporty and smiling woman doing lunges for strengthening and toning hamstrings, calves and thighs:

Any types of Lunges are best to toughen your lower body. They help in strengthening your lower body majorly - hamstrings and calves. This is quite a dynamic exercise which involves re-adjusting the body weight. Therefore, maintaining proper body balance is an added benefit that you get from Lunges.

How to do:

  • Stand tall keeping your back and chin straight.
  • Take a long step forward with right foot and sink down with left knee touching the floor and right knee over the top of you right foot.
  • Push back to starting position and then repeat the same process.

Do atleast 3 sets of lunges with 20 reps in one set.

4. Two-Thirds Jump Squat

Squats are always known to shape up your thighs and legs well. Two- thirds Jump Squats are a variation of simple squats. They give your hamstrings and calves a shape which you must have dreamt of before starting your workout regime.

How to do:

  • Lower your body into a normal squat while going two-thirds of the way down.
  • Immediately jump straight up with your arms pointed toward the ceiling.
  • When you land, go right back into the next rep.

Do atleast 3 sets of 20 reps each.

5. Lateral Lunge Side Kick

sporty women doing lateral lunge side kick in a gym: to strengthen and tone up the lower body.

Lateral Lunge Side Kick is a type of exercise that helps you maintain the right posture of your entire body. It is best known for strengthening your lower body. It helps boosting metabolism and keeps improving body balance and coordination. This particular exercise tends to burn a lot of calories as compared to the other types of lunges.

How to do:

  • Stand tall with feet together and arms at the sides.
  • Take a long step back with your left foot and cross it behind your right leg.
  • Come in the lunges position and kick your left leg out while standing up.

Do atleast 15 reps per side.

6. Hip Bridge

smiling, young, sporty and slim woman performing hip bridge while hands on floor: to tone up lower back and hips.

Hip bridge is an effective exercise which involves the movement of your stomach. However, it benefits hips and lower back more. It build muscles and boosts flexibility in lower body. It is one of the simplest exercises to sculpt your lower body.

How to do:

  • Lie on your back and keep your hands by your side.
  • Bend your knees and keep your heels flat on the ground.
  • Gently lift your hips off the ground to bring your back in a straight form.
  • Hold for 2 seconds before lowering down.
  • Come back to starting positing and repeat the process.

Do atleast 3 sets of 12-15 reps and repeat on the opposite side.

7. Split-Squats

Split squats are very similar to lunges. However, it places more emphasis on hamstrings and hips than lunges. It builds the lower body strength as well as helps in improving lower body balance.

How to do:

  • Start with putting one leg forward and one leg at the back.
  • Bend your knees and lower your hips while keeping the back knee just above the floor.
  • Stand up and return to the starting position.

Do atleast 10 – 12 reps on each side.

8. Sumo Squats

Sumo Squats work magically when it comes to toning glutes and thighs. They are amazing to help you lose fat from inner thighs. They also build strength and flexibility in your lower body.

How to do:

  • Stand with your legs wide apart.
  • Angle the toes out and away from the center of the body.
  • Go lower and bend your knees just like normal squats keeping your back straight.

Do atleast 3 sets with 12-15 reps in each.

9. Plank

fit and slender woman doing plank to tone up the abdomen: at home, in sports outfit

Planks are again one of the most effective exercises to be included in your workout regime. Not just the hips, it targets to improve your body posture and metabolism. Planks also help to tone your belly faster. It works great on your mid- body weight. Moreover, develops strength in the muscles that connect upper body and lower body.

How to do:

  • Come into the plank position while holding your elbows directly under your shoulders.
  • Keep heels, hips, and shoulders in one long line.
  • Hold for 15-25 seconds. Rest for a minute and continue repeating the same.

Do atleast 5-8 repetitions for better results.

Things to keep in mind while you are on your lower body workout:

  • Make sure you are eating healthy. You just cannot compromise with your diet if you really want to shape up your lower body.
  • Keep yourself hydrated. Drink atleast 5 litres water every day.
  • Keep your muscles in gentle motion. Even if you are on a rest after an exercise, keep moving yourself gently.
  • Don’t sit idle during workout. If you have done a hard exercise, keep moving to let your heart pumping.
  • Breathe properly. Even when you are adding weights in your exercise, just keep breathing.
  • Avoid listening to music. Concentrate on your every move. Feel the move and pain in your body parts.