FAVORITE LOWER BODY WORKOUT

In this blog,we will learn about lower body workout.If you’re a home-workout warrior, we’ve got good news: you don’t necessarily need dumbbells, barbells, or any kind of gym equipment to sculpt and shape your body. We gathered some of the most effective lower-body exercises that will tone your thighs, lift your butt, and build strength in your lower back, all equipment-free: you just need your own body and the dedication to put it to work! Check out the moves ahead, and incorporate them into your workouts to feel the results for yourself.

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Women tend to accumulate more fat in the lower body compared to men . Thankfully, you can tone up and strengthen your lower body with the right exercises. Keep scrolling!
Note: If you have lower back pain or knee pain, or if you are pregnant, talk to your doctor before doing any.

WHAT ARE LOWER BODY EXERCISES? 

Lower body exercises target your legs and glutes. The main muscles involved include: 

• Glutes 
• Hamstrings 
• Quads 
• Calves 

Strengthening these areas will not only improve your functional fitness levels, but they are also really important for preventing injury too. 

A lot of people can suffer from injuries if they have weak glutes and hamstrings. So, by targeting these areas, you can avoid difficulties when doing more intense forms of weightlifting. 

ARE BODYWEIGHT EXERCISES EFFECTIVE? 

Bodyweight exercises are extremely effective at allowing you to build muscle as well as improve your fitness levels.  

Some of the other benefits include: 

• Improve speed and power – whether you’re a runner or simply want to improve your sprint PBs down at the gym, lower body exercises will help to increase your speed and power. And by strengthening your hamstrings and your glutes in particular, you can improve your explosivity. So, they’re great for overall performance. 
• Injury prevention – as we mentioned above, weak hamstrings and glutes are a common problem. Lower body bodyweight exercises are functional, and you can isolate each side easily to avoid asymmetries. And by strengthening your lower body muscles in this way, you can avoid injury through strains. 
• Convenient – when you’re not using much equipment to train, you have a lot more freedom in terms of when and where you work out. So, if you need to get some strengthening in but have a busy schedule or are travelling, these are perfect for fitting into your day. 
• Great cardio – bodyweight exercises can be extremely challenging. For example, jumping squats, jumping lunges and lateral step-ups are all going to raise your heart rate as well as help you feel the burn.

SOME OF MY FAVORITE EXERCISES FOR LOWER BODY WORKOUT ARE:

1.HIGH KNEES

Target – Quads, hamstrings, calves, and glutes

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How To Do

1. Stand straight with your feet close.
2. Extend your hands in front of you, with the palms facing down.
3. Start jogging on the spot. Only, raise your knees higher.
4. Try to tap your palms with your knees.
5. Do 3 sets of 20 reps each.

2.SQUAT

Target – Glutes, quads, hamstrings, and calves

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How To Do

1. Stand with your feet shoulder-width apart, back straight, and shoulders rolled back. Keep your core engaged.
2. Push your hips out and lower yourself by flexing your knees.
3. As you come to a sitting pose, flex your elbows and bring your forearm close to your chest.
4. Make sure your knees are behind your toes, and your back is not hunched.
5. Push yourself all the way up with the same speed you squatted down.
6. Do 3 sets of 12 reps each.

3.LUNGE

Target – Quads, hamstrings, glutes, and calves

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How To Do

1. Stand with your legs shoulder-width apart, hands on your waist, shoulders rolled back, and core engaged.
2. Take a step forward with your right leg.
3. Flex both your knees and lower your body. Your thighs and shins should be perpendicular to each other.
4. Raise your body and get back to the starting position.
5. Place your left foot in the front and repeat the same.
6. Do 3 sets of 12 reps each.

4.ALTERNATING SIDE LUNGE

Target – Adductors, Glutes, quads, hamstrings, and calves

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How To Do

1. Stand with your feet wider than shoulder-width apart.
2. Shift more of your weight on your left side. Bend your left knee and lower yourself to the left.
3. Straighten your position and repeat the motion with the right side.
4. Do 3 sets of 10 reps each

5.WALL SIT

Target – Quads, hamstrings, glutes, and calves

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How To Do

1. Stand with your upper back, lower back, and hips against a wall.
2. Squat down and get into a sitting position.
3. Place your hands on your thighs.
4. Hold this pose for 30 seconds. Keep breathing.
5. Get back up. Rest for 10 seconds and repeat.
6. Do 3 sets of 30 seconds hold.

6.HIP THRUST

Target – Glutes, hamstrings, quads

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How To Do

1. Sit and place your upper back against a bench or sofa.
2. Place your hands on the sofa, flex your knees, and keep your feet flat on the floor.
3. Push your hips up. Your shoulders, hips, and quads should be in the same line.
4. Hold this pose for a second.
5. Slowly, lower your hips back to the starting position.
6. Do 3 sets of 8 reps each.