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Simple home workout routines can keep you looking and feeling your best. Use the following fitness tips to help strengthen your lower body.


Front and Side Lunge Combo

Reps: 10 with each leg

Fitness Tips: Lower Body Workout Routines   Fitness Tips: Lower Body Workout Routines-2
A   B

SETUP This lower body workout strengthens all lower-body muscles; focus is on quads, hamstrings, buttocks, upper hips and inner thighs:


  • Stand with feet together, abs pulled in and up.
  • Hold a dumbbell in each hand, arms at sides.
  • Step forward with right foot, bending knees so right knee aligns over right ankle, left heel lifted.
  • Hinge forward from hips, keeping back straight, and bring dumbbells to either side of right ankle [A].

ACTION Lower body workout routines:


  • Straighten torso; next, push off right foot to return to starting position.
  • Then step back at an angle with right foot into a side lunge, bending right knee and keeping left leg straight.
  • Hinge forward at hips and lower dumbbells toward floor [B].
  • Lift torso to an upright position, then step back into starting position with feet together and repeat combo.
  • Do reps, then switch legs and repeat.

Weighted Plié with Calf Raise

Reps: 12-15

Fitness Tips: Lower Body Workout Routines-4   Fitness Tips: Lower Body Workout Routines-7
A   B

SETUP This lower body workout strengthens all lower-body muscles; focus is on quads, hamstrings and buttocks, and spine extensors and abs work as stabilizers:


  • Stand with feet slightly wider than hip-width apart, toes turned out at 45-degree angles, knees and hips rotated outward, knees aligned with second toes.
  • Hold a medicine ball in front of you with both hands, elbows bent and close to sides.
  • Bend knees into a plié, keeping knees aligned over ankles and lowering hips only as far as you can without changing pelvis position. [A]

ACTION Lower body workout routines:


  • Keeping pelvis still, rise up onto balls of your feet without rotating ankles. [B]
  • Straighten legs, then squeeze buttocks, keeping heels lifted.
  • Lower heels to floor, then repeat.

Side Kick/Squat Combo

Reps: 12-15 with each leg

Fitness Tips: Lower Body Workout Routines-11   Fitness Tips: Lower Body Workout Routines-16
A   B

SETUP This lower body workout strengthens all lower-body muscles; focus is on quads, buttocks, upper hips and inner thighs, and spine extensors and abs work as stabilizers:


  • Stand with feet hip-width apart, abs contracted, elbows close to sides, fists in front of chest, knuckles facing up.

ACTION Lower body workout routines:


  • With abs contracted and left knee slightly bent, lift right knee up to hip height.
  • Rotate left foot out slightly as you lean to the left and kick right leg out. [A]
  • Bend right knee back in and bring torso upright rotating left foot straight, then lower right foot to floor and immediately squat. [B]
  • Straighten legs and repeat, starting with side kick.
  • Do all reps on one side. Switch legs and repeat.

Keeping your lower body fit doesn’t have to be difficult, thanks to these fitness tips and your regular home workout routine.

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