Most of the clients that see me for fitness training are busy people with little time to devote to exercise. My goal is to teach them simple and effective ways to exercise anywhere, anytime, with very little equipment. Today, I am going to share a quick and easy lower body strengthening routine you can do anywhere!
No more excuses!
You don’t need a gym or a lot of expensive equipment to achieve your goals. Effective exercise more often occurs when several muscle groups are used together to reflect real, every day movements. And you can do this with only a fixed surface – the ground.
All of our movement is centered in and initiated by the core. Your core consists of your hips, glutes (that butt!) and the supporting abdominal muscles. These muscles are crucial to nearly every move we make – lifting a heavy box or just bending down to pick something up off the floor.
Now that spring has sprung, our bodies are itching to get out and be in nature! These simple exercises can be done anywhere – on your patio, in your living room, in your office or on the trail.
Exercise for a Strong Lower Body
Do each exercise for 30 seconds at the highest intensity you can do. Don’t overdo – make sure to ease yourself in especially if you have not been active in a while. Like a circuit, complete each movement uninterrupted before moving on to the next. Rest for 30 seconds, or as long as you need, after finishing the entire circuit and repeat 2 more times. As you get stronger, the routine may become less challenging. When this happens, increase the intensity by adding weights. Do this easy workout at least twice a week as a part of your full body fitness regimen.
Works your quadriceps, glutes and hamstrings
Stand with your feet shoulder-width apart and place your hands behind your head as if you were getting ready to do an ab crunch. Keep your chest up and your arms in place and squat down as low as you comfortably can. Be sure to watch your form: sit back and keep your knees in line with your toes. Explode up into a jump, getting your feet off the ground as high as you can. Land in a squat position and repeat.
Note: if you have lower back problems, you may need to modify this exercise. Take your time and you will get stronger!
Works your glutes and improves balance
You will need a platform of some kind – a sturdy chair or a park bench will work well. Place one foot on the bench. Stand on the bench by extending your knee and hip of your first leg and place your second foot on the bench. Step down with the second leg. Return to the original standing position by placing the first foot on the floor or ground. Repeat first step with your opposite leg, alternating steps between legs.
Works glutes, hamstrings, and adductors
Stand with your feet shoulder-width apart and place your hands on your hips. Step out to the right and shift your body weight over the lead (right) leg while making sure to squat at a 90 degree angle. Sit back, initiating the movement with your glutes while keeping your back as upright and straight as possible. Push off and bring your right leg back to center, completing one rep. You can either alternate legs or you can do all the reps on one side before repeating the other side to complete one set.
Works the glutes, hamstrings and increases abdominal stability
Lie flat on the floor with your hands by your side and your knees bent. Keep your feet shoulder-width apart. Pushing your heels against the floor, lift your hips while keeping your back straight. Hold at the top for a few seconds. Slowly release your hips back to the floor to complete one rep.
I hope these simple exercises will help you build a stronger lower body!
If you are under a doctor’s care, please be sure to consult with him/her before beginning any new exercise program.
For more information or if you have any questions, please contact me!
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