Good morning friends. This is the second part of my article and I hope you are still following me. Let me continue here …
Exercises for a strong lower body
Seated knee extension : Works the quadracep muscle
Extend your leg at the knee and bring your foot to knee height. Take it down. Perform two sets of 12 reps on each leg, thrice a week. Add ankle weighs later.
Hamstring curl : Works the hamstrings (back of your thigh)
Lie with your face down. Flex your leg at the knee and bring your heel close to your hip. Extend and bring your foot down to the floor. Perform two sets of 12 reps on each leg, thrice a week.
Lunge : Works the hamstrings, quadraceps and gluteus muscles
Stand with feet at hip distance. Take your right leg backwards to a comfortable distance. Flex at your knee and bring your hip to the height of your left knee. Get back to starting position. Do two sets of 12 reps on each leg, thrice a week.
Supine Pelvic tilt : Works the hip muscle
Lie down facing the ceiling. Keep your knee flexed, and feet on the floor/step/ gym ball. Bring your hip one inch off the floor. Now, raise your hip up to 12 inches and bring back to starting position. Do four sets of 12 reps each.
Plea squat : Works the adductor muscle (inner thigh), quadriceps & gluteus muscle
Stand with feet at more than hip-width distance. Your feet should be facing out forming a 45 degree angle (say, facing the two corners of the room). Squat and bring your hip to knee height. Go back to earlier position. Perform four sets of 12 reps each, thrice a week. – The Times of India
End of Part 2
