Lower Body Workout for Women

3K Shares

Last Updated on March 22, 2023

Looking for a lower body workout that’s quick, easy, and burns fat… without a bunch of squats and lunges? You’re going to love this lower body routine for women! These moves target everything from the belly button down and help maximize calorie burn & metabolism so you can burn fat and tone up in 20 minutes flat… without bulking the legs.

Everyone I’ve been working with lately is feeling busy, stressed, and tired, and the last thing they want to do is exercise… even though they know exercise is good for them. I so feel that!

That’s why I put together this quick and easy-ish lower body workout together for you!

We’ll be focusing on easier lower body exercises because when a workout is ‘doable’ and not too intense… it’s easier to cross off the to-do list. When you actually get it done you’ll feel more confident!

Because this lower workout uses the right intensity needed to release more feel-good hormones – you’ll feel great and have more energy when you’re done with the workout, too.

Even though this workout borders on the ‘easy’ side and doesn’t have more challenging exercises (like squats & lungs) it’s still very effective.

I’m the queen of working out smart… NOT hard. Exercise isn’t my favorite thing and my brain, back, and knee injuries make it hard for me to get motivated. That’s why I’m all-out obsessed with finding loopholes for getting the BEST results with the least exercise and effort.

That’s why I’m sharing this lower body workout made for busy women that are serious about getting results the easy way!

It trains everything from the waist down to help flatten the lower abs, boost the glutes, slim the thighs, and tone the legs.

Working the lower body helps increase heart rate and calorie burn. That’s because the muscle groups in the lower body are large compared to the upper body and core.

By targeting the larger, lower body muscle groups with easier yet effective exercises you’ll be able to burn calories and build lean muscle that boosts your metabolism, too.

This lower body workout gets you more happy, healthy, and fit. How’s that for results?

Ready to rock this lower body workout? Let’s do it!

Lower Body Workout for Women

Pin this to Pinterest so you’ll have it forever

Lower Body Workout Instructions

Start with cardio for 5 minutes and some lower body stretches to warm up. You can walk, do jumping jacks, or high knees.
There are 6 lower body exercises in this workout. Do each exercise until you feel the burn… once you feel the burn do 5 more then stop. Max out at 30 reps. If you can do 50+ reps without feeling it, add ankle weights or a resistance band.
Do all 6 exercises to complete one full set. Try to move quickly from one exercise to the next, taking little rest in between the movements.
Do 3 full sets of all 6 exercises to complete this low body workout.
Do a few leg stretches when you’re done to cool down.

When you’re done with the workout, leave me a comment and let me know what you think.

Lower Body Exercises

Clams Exercise

Lie on your side on the floor. Bend your legs and stack your knees and ankles. Exhale and lift both of your legs off the floor, about 6 inches. This is your start position. Keeping your heels together, open and close your knees, like a clamshell. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop. Complete the same number of reps on the other side to complete your set.

Hip Pulse Exercise

Lie on your side with your hips and ankles stacked on top of each other and bent. Use your hand to support your head. This is your start position. Lift your upper leg up as high as you can. Quickly lower back down slightly then pulse back up. Quickly rack up reps lifting and lowering your leg. Complete the same number of reps with both legs to complete one set.

Hydrant Pulse Exercise

Start in an all-fours position with your wrists and knee stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward. Keeping your hips square to the floor, raise one knee up and out to the side then pulse back down to the start position to complete one rep. Quickly add up pulses until you feel the burn. Once you feel the burn do 5 more to complete 1 set. Try to do the same number of reps with your other leg to complete one set.

Inner Thigh Pulse Exercise

Lie on your side and straighten your bottom leg with your toe pointed. Cross your upper leg over the top and plant your foot flat on the floor. This is your start position. Lift your leg up off the floor as far as you can then lower back down to the start position to complete one rep. Quickly pulse your toe up and down, racking up reps until you feel the burn. Once you feel the burn do 5 more. Complete the same number of reps with both legs to complete your set.

Scissor Kicks Exercise

Lie with your legs extended out with toes pointed. Contract your abs and lift your legs off the ground about 6 inches. This is your start position. Lift one leg straight up then quickly lower it, as you simultaneously lift your other leg. Scissor kick both legs once, to complete one rep. Continue to alternate lifting and lowering your legs without stopping or touching the floor until you complete your set. Tip: Extend your arms out to the side or under your butt for support.

Tuck Crunches Exercise

Sit with your feet extended in front bent at 90 degrees. Your fingers should on the floor behind you for balance. Your core should be holding your legs up… Squeeze it in tight. Pull your knees in as far as you can as you lift your chest in and up. Squeeze your abs then lower back as you extend your legs out and back down to the start position to complete one rep.

That’s it! Those are all of the lower body exercises in this workout.

I hope you liked this lower body workout made for busy women! It really works, if you work it! So work it! The confidence is so worth it.

Leave me a comment and let me know what you think.

Your Coach & Biggest Cheerleader –

xxoo

PS. If you don’t like overly intense workouts, you’re going to love my Lazy Girl Exercise Program and meal plans. I create all of my programs so you can get results ASAP with the least effort, time, and exercise. Check my programs and learn more here.

If you liked this workout, you’ll enjoy these workouts, too: