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вЂњShe's got legsвЂ¦ " so the song goes. You, too, can develop legs worth singing the praises of by routinely performing leg lifting exercises. While many women are afraid to lift weights and develop abnormally big muscles, lifting isn't an activity that should be avoided altogether. In fact, if you know the right moves, you can attain the kind of lean limbs that are both powerful and attractive.
The Lifting Myth
Aside from not having the time, the main reason women avoid leg lifting is because they don't want to get bulky muscles. It's a legitimate fear, but unwarranted. Because they have a limited level of testosterone - about 10 times less than men -- women are rarely capable of developing the kind of large muscles seen in their male counterparts. Without the use of supplements and strategic muscle-building diets, women won't likely develop large, bulky muscles when lifting.
One of the best ways to get a powerful leg-lifting workout is by using free weights. Using only a set of dumbbells you can challenge yourself to dumbbell squats, lunges, calf raises and deadlifts. Because they take up very little space, dumbbells are perfect for home gyms and small areas for convenient workouts that fit your schedule.
Because the free weight section of the gym is often filled with bodybuilding men, many women feel more comfortable sticking to the machines. And that's actually where some of the best leg-lifting equipment can be found. Seated leg extensions, standing leg curls and leg presses provide effective workouts while offering greater support than free weights and more controlled motions.
There are also a number of leg-lifting options that don't involve weights at all. Walking lunges, wall sits, glute raises and leg circles can be done without the use of equipment and can increase the strength of your leg muscles whenever you choose and wherever you go. Without using weights, you can also do more reps, which will allow the muscle to develop greater endurance.