[vc_row][vc_column][vc_row_inner][vc_column_inner][vc_column_text]Whether your aim is to improve overall endurance, lose weight, or just to make day to day activities easier, training our lower body is needed. Your lower body needs to be strong as it carries the whole body throughout the day. When you are training with lower body workouts ensure to maintain proper form, core engagement, and full range of motion. The good thing about lower body workouts is most of them can be performed without equipment such as dumbbells or barbells. These lower body workouts target to tone your thighs, butts, and strengthen your lower body.
Your legs are made up of the largest group of muscles in the whole body, which means it uses more calories and boosts our metabolism even after hours of workout. Strengthening your lower body is linked to improving mental toughness. Here are the Top 10 Best Lower Body Workouts that can be added to our workout routine.
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How often should I train legs?
Perform lower body workouts three times a week, not more than that depending on our goals. You should always give muscles 24-48 hrs to repair the damage done after workouts. Avoid training the same muscle group back to back days. Plan your lower body workouts based on our fitness goals minimum of two times or up to three times a week.
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Do these exercises make my legs bigger or smaller?
It totally depends on your body type. If your body is holding excess fat and your goal is to lose weight these lower body workouts can help in reducing weight making your legs smaller, stronger, and toned. Similarly, if your body has a little fat and lean body, you can train legs to make them more shapely, tones, and make them strong with strength training targeting the lower body.
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Body Weight Squats
1) Stand on the floor with shoulder or hip-width apart pushing our weight onto heels.
2) Keep your back straight, bend our knees, bring thighs parallel to the ground.
3) Bring your body position as sitting on a chair.
4) Perform 20 repetitions for each set, repeat the workout 3 times.
5) Muscles involved in the workout are quads, glutes, and core.
6) Perform 15-20 repetitions for 3sets.
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Lunges
1) Stand on the floor with shoulder-width apart pushing our weight onto heels.
2) Step backward with one leg till your knee touches the floor and two knees making 90 degrees.
3) Don’t lean forward and keep your body straight.
4) Push yourself upwards through the front leg and return to standing position.
5) Repeat the same with the other leg.
6) Muscles involved in the workout are glutes, quads, and hamstrings.
7) Perform 15-20 repetitions for 3sets.
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Glute Bridge
1) Lie down on the floor on our back, place feet shoulder-width apart and bend knees.
2) Push the feet down onto ground while raising hips off the ground upwards.
3) Keep the glutes and abdomen tight at the top.
4) Bring the hips back to the starting position.
5) Muscles involved in the workout are hamstrings, glutes, and lower back.
6) Perform 12-15 repetitions for 3sets.
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Jumping Squats
1) Stand on the floor slightly more than shoulder-width apart.
2) Sit back into the squat position bending your knees until thighs are parallel to the ground.
3) Jump up into the air as much as you can by straightening your legs.
4) The landing position should be almost similar to the starting position.
5) The workout target fast-twitch muscles in the legs.
6) Perform 15-20 repetitions for 3sets.
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Curtsy Lunges
1) Stand on the floor with shoulder or hip-width apart.
2) Step out one leg backward diagonally till your knee touches the floor.
3) Push yourself upwards through the front leg and return to standing position.
4) Repeat the same with the other leg.
5) Perform 15-20 repetitions for 3sets.
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High Knees
1) Stand on the floor with feet close, less shoulder width.
2) Stretch our hands in front, with palms facing the floor.
3) Jog on the spot, raise your thighs as high as possible.
4) Try to touch your hands with thighs.
5) Perform 15-20 repetitions for 3sets.
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Deadlift
1) Stand on the floor with shoulder or hip-width apart.
2) Hold a dumbbell in each hand or a barbell with weight ou can handle.
3) Hold the weight with hands facing your thighs.
4) Engage your core, lower back and slightly bend forward until your head is parallel to the ground, weights closer to the feet.
5) Stand back and bring the body to the starting position
6) The compound exercise target two muscle groups back and legs.
7) Perform 12-15 repetitions for 3sets.
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Calf Raises
1) Stand on the floor with feet together.
2) Hold a dumbbell in each hand and place it on both sides.
3) Raise your heels off the floor and hold for few seconds, balance on our toes.
4) Bring back heels down on to the floor.
5) The workout helps to build bigger and stronger calves.
6) Perform 12-15 repetitions for 3sets.
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Plie Calf Squat Raise
1) Stand on the floor with your feet more than shoulder-width apart.
2) Drop back to the squat position and raise your heels off the floor and hold for few seconds, balance on your toes.
3) Stretch your hands in front of you to balance body weight.
4) Bring back heels down on to the floor.
5) Muscles involved in the workout are glutes, quads, hamstrings, and calves.
6) Perform 12-15 repetitions for 3sets.
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Leg Raises
1) Lie down on the floor. Place your hands on the floor, thumbs touching your hips.
2) Raise your legs a little bit above the floor, this is the starting position.
3) Bring both legs to 90 degrees angle and slowly drop to the starting position.
4) Muscles involved in the workout are glutes, quads, hamstrings, and core.
5) Perform 12-15 repetitions for 3sets.
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Conclusion
Perform this fat-burning lower body exercises alternative days a week to notice desired results . Please make the necessary changes to your diet as it plays a key role in losing weight and shaping your legs, include the best protein sources to notice desired results sooner. Get good sound sleep of 7-10 hours to support your weight loss goals. It is not possible to reduce fat instantly plan your lower body workouts focusing on fat loss and strengthening your lower body.
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2 Comments
super..information ADMIN..
Thankyou
Thank you The Vlogger