Must for a fit lower body (2 of 3)

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

The Ultimate Body-Weight Workout (2)

Before:  Lunge

After:  Lateral Reaching Lunge

How to do it:  From a standing position, take a large step to the right with your right leg.  Reach both hands toward the right foot, bending right knee and keeping hips facing forward; straighten and return to starting position.  Your left leg remains straight throughout move, and most of your body’s weight should be on the right leg.  Next, take a large step to the left with left leg, and reach hands toward left foot.  Repeat, alternating legs; do 10 reps per leg. 

Why it’s better:  Reaching to the ground puts more weight on your working leg, targeting your butt, hamstrings, quads and outer thighs.

 

Before:  Squat

After:  Staggered-Stance Squat

How to do it:  Stand with your left foot about 6 inches in front of the right, feet about shoulder-width apart.  Squat down (your right leg will be bent more than the left), keeping weight in heels.  Reach to the right side, touching your right hand to the floor as if picking something up.  Return to standing position.  Do 1 set; switch sides and repeat.

Why it’s better:  Putting more body weight on your back leg intensifies the workout for both your thighs and butt.   Reaching to one side also challenges your balance, forcing your muscles to work harder in order to stabilize your body.

 

Before:  Push-up

After:  Lock-Out Push-up

How to do it:  Using a step or stair, start in push-up position, hands shoulder-width apart with both feet on ground.  Place your right hand on the step or stair and the left on the ground. Bend elbows, lowering chest toward floor, and slowly straighten.  Switch arms after 1 set

Why it’s better:  This move is like a modified one-armed push-up—at the top of the move, the arm on the ground straight before the one on the step, so all your weight is briefly on that arm.  This provides a greater challenge for both your upper body and core muscles. – Megan McMorris