The At-Home Lower Body Workout
Didn’t make it to the gym again? No problem, as the follow-up to last week’s At-Home Upper Body Workout, here is the most effective lower body workout you can do at home—a number of different exercises set up in a circuit to work both the aerobic system and the muscles of the lower body. We will also target the two main muscle groups for posture: the lower back and the opposing musculature, the abs.
When performing strengthening exercises is it extremely important to target the larger muscle groups. This will burn more calories and provide shape and definition. This means you should focus on the front and rear thigh muscles, the buttocks and the calves. Simple leg lifts are not the most effective way to obtain results; for variety they are excellent and we offer them on the Truestar site, however, if you are pressed for time and you want the best workout, stick with the following.
Exercise #1
The squat: The squat is one exercise you want to include in every lower body routine—it is absolutely excellent for toning the front and rear thigh, as well as the buttocks! The exercise can be performed with the arms crossed or arms extended, and your feet may face forward or slightly outward. Always remember to contract your abdominal muscles and keep your back straight with your eyes focused straight ahead. Also, make sure your knees do not extend over your toes. Perform 20 repetitions.
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For variety lean against the wall, and bend your knees to 90 degrees. Hold this position for as long as you can or until you feel your thighs shake. If this is still too easy, do the same but lift one foot off the ground.
Exercise #2
Tone those glutes: From easiest to hardest, try the following three options, then choose the one that allows you to perform 20 challenging repetitions.
Prone hip extension: Lie on your stomach with your arms bent to a 90-degree angle and your forearms resting flat on the floor. Raise one leg slightly off the floor, extending it backward and upward as high as possible. Hold this position for 2 or 3 seconds, return to the starting position and then change legs.
Lying hip extension: Lie on your back with your knees bent and your arms at your sides. Raise your hips off the floor until you feel a good contraction in the buttocks muscles. Hold this for 1 to 2 seconds and then repeat.
If these exercises are too easy, perform the same movement as option two, but alternate legs. Perform 20 repetitions each leg. Don’t forget to focus on your breathing (exhale on the lift) and perform controlled movements, tightening your abs as you do so.
Exercise #3
The lunge: The lunge is another solid lower body exercise which targets the front and rear thigh as well as the buttocks. There are two options for this exercise—the first is the static lunge. The legs remain in the same place throughout this movement and you simply lower the back leg until both knees bend to a 90-degree angle. The second option is the forward lunge. In this movement you step forward and bend the forward leg to a 90-degree angle.
For variety, perform the same movement in a sideways direction, one leg at a time, for 20 repetitions. For all variations you can also place the back leg up on a step or a low couch. Don’t forget: the knee should not pass over the toes. For added resistance, hold weights by your sides. If you don’t have weights, you can place some cans in two grocery bags and hold them by your sides.
Exercise #4
Get strong calves: For a great calf exercise, simply stand with the balls of your feet on the edge of a step. Slowly lower your body so your heels pass the step, and then lift yourself up again. Try the exercise with both feet first. If this is too easy, try one foot at a time. If these exercises are too difficult, simply perform the same movement on a flat surface. Focus on slowly lowering the heel and then lift up as high as you can. Hold the position for 1 or 2 seconds, and then repeat the movement for 20 repetitions. If all variations are too easy, grab that grocery bag and place some cans in it.
Exercise # 5
Tone the obliques: Last week we focused on simple crunches and sit-ups, exercises that work the unidirectional abdominal muscles. This week, let’s work the rotational ones, the obliques! Try these different variations and choose one that allows you to complete 20 to 30 challenging repetitions.
The easiest option is a simple diagonal curl-up. Remember to breathe out on the way up, and perform the movement in a slow and controlled manner. Option two is the rainbow exercise. The key with this movement is to not allow the knees to drop to the floor beside you. Slowly lower them and raise them. If this is too easy, perform the same movement with the legs extended.
Exercise # 6
Target the lower back: As mentioned last week, an abdominal exercise should always be complemented with a lower back exercise. Perform 20 repetitions of either the common back extension exercise, which involves lifting the upper body slightly off the floor while maintaining the lower body stationary, or the opposite movement, which involves lifting the lower body off the ground while the upper body remains still. The third option is to perform the movement by lying on your stomach and lifting one hand and the opposite leg, alternating sides.
Go through the entire group of exercises once, then repeat the circuit two or three times.
