Let’s face it; whether we are a man or a woman, our legs are the most exposed part of our body. With summers just around the corner and beaches on our mind, it is time to work out our legs! Vanity aside, a strong lower body is important. Literally, our lower body carries our whole body weight.
A strengthened lower body aids in a lot of daily activities, from walking stairs to getting up from a seated position to bending down. A weak lower body can lead to lower back problems and obviously, will also lead to a hindrance in daily activities. Testogen, an all-natural testosterone supplement can increase muscle mass and strength, without any side-effects. Here we have rounded up a few exercises that target your lower body!
Glute bridges work on your hip extensors without affecting your back and knees. This move can be performed either on the bench or on the floor, wherever you feel comfortable. Focus on pushing the heels on the floor, while you lift your hips up to the ceiling, keeping your lower back stable. Do 2-3 sets of 12-15 reps each, with a 45 seconds break between each set. You can increase the intensity of your exercise by placing a weight on the bony part of your hips.
This is also known as Romanian deadlift and is a safe exercise that works your inner, outer thighs and your glutes. Since it is a hip hinge, your lower back should be stable and movement should be at your hip. Bend your knees slightly, stabilize your lower back and lean forward by pushing your hips backwards till you are almost touching the wall behind you. Do not bend your back and if you are doing this move for the first time, place your hand at the lower back region to ensure that it remains stable.
Now return to the starting position by moving your hips forward and pushing your feet in the ground. You can slowly and steadily increase the intensity of the move by adding weights.
You have all gotten the advice that it is better to use stairs than an elevator, if you want to strengthen your lower body. Well it is true. Walking up and down the stairs not only increases dynamic stability of the hips but also works all the muscles in your lower body. If you don’t have any stairs at home, the best way to do it is to grab a chair or a box. If you are using a chair, make sure that it is not a wobbly one. The last thing you would need is to get injured! So once you are ready, stabilize your spine and with your right foot, step up on the box/ chair.
Once you are there, lift your left knee into the air. This ensures that all muscles are being used in the movement. Now lower the left leg first and then the right leg. Do 10-12 reps on one side, before switching to the other side. As always, you can add ankle weights or hold dumbbells in your hands to increase the intensity. It looks easy but you will definitely feel the burn! Increase the intensity of your workouts, by increasing your strength and stamina with Testogen.
Squats and lunge scan be effective but if done with an incorrect posture, they can cause injury. They are especially hard on the knees. A rear lunge is considered to be a better option for knees as it transfers most of the movement towards the hips. It is similar to a forward lunge, but only in a backward direction.
Doing 10-12 reps each in a total of 2-3 sets can work wonders for your thighs and legs. They not only strengthen but give a muscular and toned look as well. You can hold a medicine ball in front of your chest to make the move more challenging.
This is a fun exercise to do and it not only works on your hip extensors, but also works on the outer thigh muscles. Stand with both of your feet parallel and keeping your left foot pressed into the ground, step out to the side with your right foot. Make sure your knee doesn’t go over your toes. Push your right hip in the wall behind you. Return to standing position and repeat on the other side. 2- 3 sets of 12-15 reps are good enough to tone your outer thighs!
This movement essentially works your glutes, but correct posture is critical. This exercise is a dynamic version of hip hinge. Start with hip hinge and you straighten up, swing the kettle bell forward. Remember your movement should be from the hips and not the shoulders!
Work Your Lower Body and Strengthen It With These Quick and Fun Moves!