No equipment, no weight leg exercises for women

Leg exercises are very important in fitness, there are lots of leg exercises for women without using equipment and weight. Here we look at a few of them.

• Body weight squats.

Stand with your feet about shoulder-width apart. Hinge forward at your hips and sit your butt back into a squat. bend your knees till your thighs parallel to the ground by pressing heals stand straight and repeat at least 30 times.

• Reverse lunges with knee lifts.

Stand straight and step backward, with your left foot, land on football and bend both knees to create a 90-degree angle, push your right heel to return to standing. Repeat on another side.

• Squat calf raises.

Stand straight as we stand for the squat position. do squat. while in this position lift both heels off ground hold for a few seconds and back to normal position. repeat 10 times.

• Squat jumps.

First, stand straight and do squat. in this position jump as high as you can and straighten your legs, land back on the floor with soft knees. Repeat 10 times.

• Side lunges.

Stand with your feet hip-width apart. take a big step forward towards the right, bend your knees and push your butt back, keeping your left leg straight. Repeat on the other side.

• Single-leg calf raises.

Stand straight. raise your left knee to hip level, toe pointed, and hands behind neck, lift your heel as high as possible. hold as much as possible and release. Repeat on the other side.

• Side leg raises.

Lie on one side with legs out straight and legs stacked on top of each other. Lift your top leg towards the ceiling slowly. Lift leg using butt and hip, not the lower back. Back to normal position and repeat from another side.

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Postures to be maintained while sitting, standing or sleeping