The lower body is considered anything from your glutes on down. Weight training exercises for this area can be done with multiple pieces of fitness equipment or the weight of your body by itself. Perform 10 to 12 reps and three to four sets of your exercises.
Barbell Squats
Barbell squats work your butt and thighs. To do these, hold the bar behind your neck and across your shoulders with a wide grip. After placing your feet shoulder-width apart, lower yourself down by bending your knees. Once your thighs are parallel the floor, stand back up and repeat. Throughout the exercise, keep your core tight and back straight.
Single Leg Squat with Toe Touch
Single leg squats with toe touches are done with the weight of the body. To do these, stand on your right foot with your hands at your sides. Your left foot should be off the floor and held in the air behind you. Once into this position, bend your right knee and lower yourself toward the floor as far as possible. While doing this, reach your right hand down toward your right foot and try to touch your toes. Stand back up and repeat. After doing a set of reps, switch legs.
Stiff Leg Deadlifts
Stiff leg deadlifts are exercises that can be performed with barbells or dumbbells. To use dumbbells, stand with your feet shoulder-width apart and hold the weights in front of your thighs. With your palms facing your body, bend at the hips and lower the weights toward the floor. Once you feel a strong contraction in your butt and hamstrings, stand back up and repeat.
BOSU Lunges
A BOSU is a fitness tool that has an inflated dome side and a flat side. To do lunges, use the BOSU with the dome side up. After placing the BOSU approximately two feet in front of you, step on top of the dome with your right foot. With your back straight and core tight, lower your body down by bending your knees. Once your right thigh parallels the floor and your left knee is right above the floor, stand up and bring your feet back together on the ground. Step back onto the BOSU with your left foot and lunge again. Continue to alternate feet.
Standing Abduction
Standing abductions work your hips. To do these, start with your feet together and have a chair close by. In a controlled movement, lift your right foot off the floor and raise your leg in the air to your right in a sweeping motion. After holding for a full second, slowly lower your leg back down and repeat. Once you have completed a set of reps, switch sides. If you lose your balance, grab the chair.
Calf Raises
Calf raises work your calves, which are located on the lower, back part of your legs. To do these, place the balls of your feet on an aerobic step or stair step with your heels hanging over the edge. In a controlled motion, lift yourself up onto your tip toes. After holding for a second, lower yourself down until your heels are lower than the top of the step and hold again for a second. Repeat for a set of reps.
Member Comments