Do you have a busy schedule that does not leave enough time for the gym or going for walks? Stress no more because trying a no-equipment workout at home is simple. Remember, there’s nothing better than using your own body weight to work your lower body muscles!
Strong muscles are the pillars of a healthy body and even if you are not training for a marathon, you need strong enough legs to keep you moving. From climbing stairs to lifting heavy laundry, you need a powerful lower body to move around with ease.
Luckily, effective lower body exercises do not have to be complicated and you do not have to spend hundreds of dollars on a gym membership. Add some body weight exercises to your exercise routine and reach your fitness goals at home.
So stock up on lots of motivation and perhaps a chair to burn your thighs, hamstrings, glutes and calves. Here is a list of body weight exercises that can help you tone and strengthen your lower body muscles. Give them an opportunity and embrace the burn!
1- Squat
You cannot go wrong with basic body weight squats. It’s an awesome way to tone your buttocks and strengthen your thighs. Stand with your feet as wide as you should and stick your buttocks into a squat. Bend your knees until your thighs are parallel to the ground. Push into your heels to spring back up, squeeze your glutes and tighten your core and you stand up. Repeat.
2- Sit on the Wall
Can’t find a chair to sit? Let’s use the wall!
Wall-sit is an exercise that targets the quadriceps muscles. Slide your back down while standing against the wall until your thighs are parallel to the ground. Imagine sitting in an invisible chair. Aim to get to at least 60 seconds per set and you will find your legs turning to jelly! Add more fire by combining it with some bicep curls.
3- Side Lung
Side lunges target the quadriceps, glutes and hamstrings and strengthen the inner and outer thighs. The side-to-side movement of this exercise helps sustain balance and stability.
Just stand with your feet hip-width apart and take a big step towards your right side. Bend your right knee and push your buttocks while keeping your left leg straight. Repeat the same steps on the left side.
4- Reverse leg lift
This is an awesome exercise for newbies that works wonders for your lower back, core, legs and arms. Every time you lift, you are using 3 gluteal muscles. Use it as an alternate to the classic squat.
To lift the reverse leg, kneel on the ground. Make sure your hands are directly under your shoulders and your knees are under your hips. Now lift one leg up while bending it at the knee. Squeeze your butt with each rise and slowly lower it back down. Repeat the same movement with the other leg.
5- Raise the side leg
This exercise is an awesome way to tone your glutes. Combine side leg lifts with other lower body exercises to get a shapely butt in no time. This is such a simple exercise that it can even be done while lying down or watching TV.
Start by adjusting your posture. Lie on your side, with your body in a straight line. Now lift your top leg towards the ceiling and return to the starting position. Start with 10-15 reps on one leg and switch to doing exercise with your other leg.
6- Bridge
This is a wonderful exercise for toning the glute muscles while engaging your core, spine and hamstrings at the same time. Simply lie on your back with your knees bent. Now press your weight into both feet as you lift your hips until your body forms a straight line from your shoulders to your knees. There is advanced bridge version too but start from basic postures to build strength.
7- Curtsy lunges
As the name suggests, this exercise stems from the fundamental act of bowing. Stand straight and step your left foot back to your right side so that your thighs cross. Now bend both knees as if you were bending. Make sure your front knee does not go over your front ankle. Return to the standing position and switch sides to complete one rep.
Conclusion:
To make your practice more effective, remember hydrate yourself and breathe deeply. Second, control your thoughts. Be aware of your body shape and focus on your breathing pattern. Inhale and exhale with each push.
Staying alert and exercising with dedication can help you tap into your hidden strengths. Burns after a exercise without equipment it may feel overwhelming but remember that your muscles are working to show results. Be consistent with your training as this will help you find your groove and reduce muscle soreness over time.
You will soon feel that your body has adapted to the workouts and your fitness routine will take it to another level. Once you are there, increase the challenge and add weight to this exercise to see even better results!
What’s your all-time favourite lower body exercise? Share with us in the comments below:
Author Bio
James Crook is a passionate blogger who loves to write about health and wellness related topics. Currently, she is working as a blogger for a telemedicine app’Family Fix‘. Follow @jamescrook911 for more updates.
