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Most Effective Leg Exercises For Women

Most Effective Leg Exercises For Women

Most Effective Leg Exercises For Women

Most Effective Leg Exercises For Women












Split Squat Jumps

Here is an exercise I use at the end of my leg workout to really burn out my legs. I also use them throughout my workouts on non-leg days to keep my heart rate soaring, tapping into fat burning mode.


Here’s How

1. From a standing position, lower your body into a split squat

  • back leg- stand on the ball of your foot with heel raised
  • keep your core tight
  • keep your chest up

2. Quickly switch directions and jump with enough force to propel both feet off the floor (scissors kick)

3. Repeat, alternating between each leg


Try This

At the end of your workout or for a warmup:

  • Split squat jumps for 30 seconds (count these every workout to see how you advance)
  • Rest 30 seconds
  • Repeat for a total of 5 minutes

Your legs will be SCREAMING!


168% –> That’s the percentage increase in core activation when people think about tightening their abdominals, according to a Utah State University study.

Let me know how many you can do in 5 minutes. Mine top is 150. I started at 120! See if you can beat that.

Join the discussion 16 Comments

  • Isabella Mardirian says:

    Hey Flavia,

    I think your program looks amazing but one thing I am scared of is that my physique is already quite muscular. I am short and have a bit of body fat which covers the muscle (esp. my thighs and arms) which makes me look a little stout. However i have a bit of body fat which i can’t get rid of which hides the muscle. I worry if I do your program and gain muscle without the fat loss I will look even bulkier. I really want to slim down and am thinking perhaps losing a little muscle mass may help.

    Just so you know:
    5’4″, 111 pounds and roughy 18% body fat.

    Any reassurances?

    • Flavia says:

      Sure! By keeping your heart rate elevated you should be slimming your proportions rather than getting bulky. Just use small rest rates and keep the weights light!!

    • Isabella Mardirian says:

      Ok great. I usually do squat and leg exercises with about 20kg and arms with about 7-10kg. is this light enough.

      Also would you consider writting about the recommended weights for you program which I have purchased. Just not sure what the right weights are for me or is i am pushing myself hard enough or using too much weight for my goals of general slimming.


      • Flavia says:

        Hey Isabella, 20kg is a great start. Increase the wieghts every week to challenge yourself. If you are trying to build muscle and lose fat, you should lift a weight that is challenging around 8-10 reps. If you are only interested in losing fat, use a weight that is challenging around 10-15.

  • Rumiana says:

    This is one of my favorite exercises. A tip for an advance technique – you can go for a full lunge and jump from the lower knee position. This requires more core and thigh strength and is not for beginners. You should watch your stability in order to prevent knee injuries.

  • L.C. says:

    Flavia, I am ending Week 5 of the Force program. I am feeling in a bit of a rut. in week 2 and 3 I was feeling great, looking great, was seeing results on the scale as well. I am more interested in seeing results in inch’s but the scale is nice too. I am 5’7 34, 26, 37 with thighs at largest point of 20. My weight before I started was 124-123…and stayed that way (even with the workouts i was doing before hand.) After week two I was at 121 (and extremely thrilled) and felt tighter.

    At the end of Week 5 I am up to 125 and some days more, feeling tighter….but none of my inches have moved at all.

    Its probably ridiculous to anyone else out there, but I am working hard and following the rules (even on my cheat days I dont cheat much, lol)

    My question is…help? Have you ever got in a stuck point? When you were doing your ten weeks, were the inches melting off and the scale dropping? I know you were a little more hard core on those ten weeks…and maybe that is what I need to do…more cardio. What ever you have to offer, I am here to listen. Thank you a ton.

  • Dana says:


    Thanks so much for all your tips and help! I have loved following your program! AND, I wanted to add thanks for putting your top reps and where you started! I have such a competitive nature, and while my physique is nowhere near yours (yet!) knowing where you started and your best will help push me that much harder! Thanks so much…keep the good stuff coming!

  • leah says:

    This looks a great workout, not sure my 50 year old +- knees would take the continual action!

  • Michelle S. says:

    So is this going to be the format that I will be seeing upon my purchase (later this week) of the FORCE set….the start & finish picture of an exercise along with instructions. I will be using the home workout printouts so I am also hoping it advises me what to have on hand. I.E. dumbells, stability ball, etc. Thanks & can’t wait to finally be able to purchase & start.

    • Flavia says:

      If you mean the home workouts than yes. You will have an instructional video of every exercise and I start by telling you what you need. There are also printable workout sheets that you can have at your side. Same thing for the gym workouts too! You can also download the video to your iphone.

      • Michelle S. says:

        Oh thanks! No iPhone…only Droid. Oh well! I like to work out in my big backyard or bonus room & unfortunately no tv/dvd player access there. So I need to print out & hussle.

  • Clea says:

    Hi Flavia,

    Are these leg workouts what I need to slim my muscular hips and thighs, I would like to lose some muscle also is this possible as my legs resemble those of a football player I would love to lose some inches?

    Can you recommend what exercises i should focus on from flavilicious fitness? And what i should avoid in order to slim down my legs?


  • Debbies21 says:

    I really love the cut in legs. I have some cut in my upper thigh but not so much in my lower thigh. Is it a contradiction to have really defined legs and jeans that fit. It seems that no matter what I do the tape measure never goes down on my thighs

    Any suggestions.

    • Flavia says:

      This is an area I struggled with for a long time and it really takes a lot of patience. I lift heavy on my legs but I also love leg muscle. If you build your legs, you will burn fat in that area as well as the rest of the body but you will have tighter fitting clothing. Now, if you want to lean them out…I suggest cardio, sprints are great and will build some muscle at the same time. It is likely an area that you have the most fat so you wont get rid of all of it until you get really lean (that was my thing too). So be patient, eat well, keep interval cardio into your routine and you will get there!

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