Having a picture-perfect body that would make everyone wonder if you are a model is everyone’s dream. But achieving that takes a lot of hard work, effort, consistency, and determination. You need to work out often and pay attention to every single muscle in your body. Only then can you strengthen and shape them all.
Most people spend all their time trying to get the perfect abs, biceps, and triceps, but what about the lower part of your body? Is it possible to strengthen and train them for perfection too? The answer is yes. Here are four workouts that are designed especially for your lower body.
1. Single Leg Step Up
You can strengthen your glutes by doing a simple single-leg step-up exercise. All you need are a bench and a pair of dumbbells. Stand beside a bench holding the dumbbells in your hand at chest level. Now place a leg on the bench while the other leg is firmly positioned on the ground. The weight of your body needs to travel through both your legs simultaneously. Hold this position for a few seconds before resting and switching legs. Do this around 10 to 15 times with both legs thrice a week.
Working on your gluteal muscles is as important as working on the rest of your body. The gluteal muscles are the largest and the fleshiest muscle in the body. It includes the muscles around the hipbone to the muscles around the thigh bone. Having stronger glutes is important as these muscles support your other physical activities like walking, running, climbing, jumping, etc. Strengthening these muscles will help you make your core stronger and avoid muscular imbalance. You can exercise this muscle around two to three times a week by leaving a few days in between to recover from the strain of the exercises.
2. Goblet Squat
Strengthen your calves, hamstrings, quadriceps, and the entire lower body with this exercise. You just need a dumbbell to perform this exercise and strengthen your entire lower body. Start by standing with your torso upright with your feet placed at hip distance apart. Hold the dumbbells with both your hands in such a way that your elbows are pointing down. Push your body downwards by applying pressure on your feet and sit in a squatting position.
Make sure your knees do not cave in. It is important to keep your heels and toes firm on the ground. Hold this posture for a few seconds and repeat it around ten to fifteen times. Goblet squat not just strengthens your lower body muscles but also burns fat and reduces the risk of injury. Besides that, it helps you tone your core, back, and forearm muscles. Make sure your upper back is upright during the exercise to avoid falls and injuries.
Lunges are a great exercise with an impressive list of benefits. It not only strengthens your legs but also improves balance and stability. If you’re looking to improve your fitness level and body shape, this is the perfect exercise for you! It would help if you start by standing with your feet together, move one foot forward while the other is firmly balanced on the floor. Your upper body should be in a straight and upright position while you lower your hips to the point where your knees almost touch the floor. Now bring your rear leg forward, re-extending both legs, and repeat. You could repeat this exercise around thrice a week.
4. Calf Raise
Calf raise is done with two dumbbells in each hand and is an important exercise to add to your leg routine. While standing at the edge of the platform, place your toes on the floor with your heels higher than your toes. Let the platform support your weight. Hold the dumbbells at your sides with your palms facing your body. Slowly lift yourself off the floor by raising your heels off it. Lift your heels until your feet are at a 90-degree angle.
Hold the position for a second, and then slowly and carefully lower your heels until the soles of your shoes touch the floor. Repeat the process ten times. Doing calf raise exercises both regularly and consistently will do wonders for your calves and muscles. A cramp is an indication of fatigue and should not be ignored. After the cramp subsides, continue doing calf raises until you can no longer stand to keep your balance. Do this a few times a day, and you will notice an improvement in your calves within a few days!
Our bodies do change over time, and sometimes we need a little extra cardio to keep up with the demands of our jobs, the stress of everyday life, and of course, those pesky little age-related changes that we can’t seem to stop. We hope that this blog post has given you some useful information about reshaping your lower body.