LOWER BODY HOME WORKOUT. TRY THESE MOVEMENTS.
Do you think that lower body home workout can be efficient? Yes it can!
A gym and weights are not available to everyone and at every time. Thus, sometimes we have to work out at home. It can either be due to rain, snow, falling, storms, lack of motivation, or during the situation we are going through right now. Staying at home and maintaining safe social distance is the best thing we can do to protect ourselves and others from Coronavirus or Covid19.
But staying at home does not mean you don’t have to workout. In fact, health is more important during such times. If you are already putting your workout shirts and pants on daily to exercise, it is good. But are you working on the lower body too? Don’t forget your lower body and include these leg workouts to your home workout routine.
EXERCISES YOU MUST INCLUDE IN YOUR LOWER BODY HOME WORKOUT
Squats – Foundation of Lower Body Home Workout
An old-fashioned regular squat is a must add. These will work your glutes, thighs, back, and core muscles. You can try other variations too like single leg squats, Bulgarian squats etc. if you have weights that are good but if not increase the number of reps and use the body weight to work on your muscles.
Lunges are like doing a squat on one leg at a time. Have you ever tied your shoelace? That somewhat of a squat. So you might be doing it without knowing. Here is how to stand straight as you do, take a step forward, then lower the other leg, taking it close to the ground. The forward leg will be bent at a 90 degree angle. This workout strengthens the glutes, hamstrings and quads.
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Calf raise single-leg
Just as the name can tell. All you have to do is try standing on your toes. Here is how, stand in a relaxed position like you normally do. Now raise your left leg up to the level of the hips and use the toes of your right foot to balance the body on it. Bring back your left leg and repeat a few reps with the same leg. Once done, switch to the other leg and repeat.
Doing this on one leg makes it more difficult and hard. This workout will work on your calves and glutes. You can hold on to something in front of you to protect yourself from falling off.
These are much harder than what regular squats are. Add more of these if you want to work more on the legs. Keep the left leg straight in front as high as you can. Now squat with your right leg just how regular the squat is, and as you go down bend the left leg bringing the knee to the chest. You may hold on to something or place hands on the wall for support. This works just like a squat but much more intense.
Oh now the squats are not finished yet. Do the normal squat, as soon as your hamstrings become parallel to the floor, jump up, reaching for the sky with your hands. Then as soon as you land go straight to squat. Remember to squat slow and jump with all your power. This is the best workout if you don’t have weights. Just make sure there are no low hanging shades above your head.
High knee toe taps
Doing this leg workout at home is really easy. Find a hard chair, some box, or any solid thing about knee height or more on which you can step. Put your hands on the hips, bring one leg up at a 90 degree angle, then straighten it to tap on the chair. Bring it back at the 90 degree angle and down to the ground. Then repeat with the other leg. Increase or decrease the speed as you like.
Stand with your back against the wall, make sure the feet have firm grip and the floor is not slippery. Start coming down until you are in a chair position and thighs are parallel to the floor. Hold the position for about 3 seconds and then get back up.
Leg raises will work up your thighs good. Find somewhere you can easily lie down. Turn to the side and raise the top leg up, make sure not to bend the leg. Balance the body how you like but don’t make the upper body tense. Do a few reps then repeat with the other leg by turning to the other side.
Quad hip extension
This workout is to fire up the glute muscles more. Place your hands and knees on the floor keeping the back and neck straight. Look down on the ground instead of looking straight ahead. Now lift one leg and extend it straight back. Keep the motion slow and steady, squeeze the but as you extend the leg.
Do not forget to do warm up and cool down stretches and mimicking the exercises. These are important and will save you from injuries, muscle cramps, and blood pooling etc. for a cool down you can go for a walk. If you don’t want to go out, then walk inside, go on the roof, or walk up and down the stairs. There are many more workouts you can try if these are not what you are looking for. Just don’t forget to work on the legs.
IT WAS ARTICLE ABOUT LOWER BODY HOME WORKOUT
We hope that you enjoyed it and will try to implement those exercises into your home workout plan.
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