Great Exercises To Keep Your Lower Body Toned

Lower Body Exercises

6 Great Exercises To Keep Your Lower Body Toned

Your lower body helps to carry out your daily routine. Whether you’re picking something up or walking the stairs, your legs work as wheels to take you everywhere you want. That is, strengthening the lower body is so vital. If you’re aiming for weight loss or preparing for some sports strengthening the lower body is the key. The right routine for exercise won’t only help you tone your lower body but also improve your core to provide you more stability.

We tried to design a workout routine you can perform at least thrice a week. This routine will work your glutes, calves, thighs, and entire lower body. However, we’d advise you not to repeat the same type of exercise on back-to-back days if you’re doing deadlifts of a heavy workout as your muscles need time to recover and rebuild muscle fiber. Let’s get started with the routine.

Leg Day Workouts – Great Exercise to Keep Your Lower Body Toned

Goblet Squat – You must have heard about the goblet squat. The exercise keeps your torso uptight and engages your core at the same time.

goblet squat

 

How to do it?

  1. Stand with your feet hip-width apart and hold a kettlebell or one end of the dumbbell. Your elbows should be pointing down.
  2. Now pushing your butt back and down and putting pressure on your fit, slide into the squat position.
  3. Try to get deep into the squat position to work out your glutes.
  4. Now press your heels and squeeze your glutes while you stand up.

You can repeat this 8 to 10 times for two sets with a low weight for a warm-up and 8 to 10 times with a moderate weight for two sets. This is quite challenging but manageable.

  1. Bridge – This is one of the best warm-up exercises that will strengthen your core and work your thighs.

bridgestretch

How to do it?

  1. To start, lie on your back with your neck straight and chin up.
  2. Your arms should be straight with your palms touching the floor. Now bend your knees till your heels are directly under your knees.
  3. While curling up your lower back, upper back, and middle back, raise your hips towards the ceiling.
  4. Once you are up, take a deep breath and squeeze the glutes.
  5. Hold the position for 5 seconds and slowly exhale while you roll down one vertebra at a time.

You can repeat this 10 times.

  1. Lunges – In your daily life, you’re performing lunges without even realizing it. You can work your glutes, calves, hips, hamstrings, core, quads, and inner thighs all at the same time while making lunges.

Lunge

How to do it?

  1. Stand with your feet shoulder-width apart.
  2. Come forward with your right leg, with your weight in the same direction.
  3. Keep lowering your body until your right thigh is parallel to the ground and knees 90 degrees bent. When you go down, your left knee should touch the ground.
  4. Push yourself back to reach the initial position.

Repeat for both the legs and continue till 15 reps per leg.

  1. Gate Swings – This exercise works your quads, glutes, and both your outer and inner thighs. What a perfect combination!

Gate Swings

How to do it?

  1. Start with spreading your legs, so your toes are pointing at the sides.
  2. Bend your knees to slide into a squat, using your hands, push your knees till they are parallel to the floor.
  3. Now jump in a way that you land with your legs crossed.
  4. Immediately after it, jump back with your legs wide and return to the squat position.

You can repeat this as many times as possible for at least 40 seconds. The limit is what you can achieve.

  1. Hamstring Curls – This variation of the glute bridge increases the intensity by keeping your hips lifted throughout the workout.

Hamstring Curl

How to do it?

  1. Start with lying flat on your back on the floor and knees bent. Put your feet on a pair of gliders.
  2. Keep your arms straight on your sides and palms touching the floor.
  3. Slightly lift your hips off the mat while squeezing your glutes.
  4. Now without letting your hips touch the ground, extend your legs forward until they get straightened.
  5. Press your heels on the gliders and slowly get back to the starting position.

That’s one rep, you can perform 10 to 15 reps.

  1. Clamshell – This workout won’t only work the hips, glutes, and thighs, but also lessens the lower back tension and prevents injury.

How to do it?

  1. Start with lying on your side and bending your knees at 45 degrees angle. Support your head with your lower arm and place your upper arm on the hip for more stabilization.
  2. Raise your upper knee as high you can, keep your hips and pelvis intact.
  3. Keep your feet together the whole time; do not separate them.
  4. Pause for 2 seconds and lower your knee down.

Perform this 15 to 20 times on both sides.

To Sum Up

Everybody should have a strong foundation; that’s why you should work your lower body. If you’re very busy and can’t head to the gym regularly, don’t worry; this workout routine is apt for you as it doesn’t include any equipment. Even if you’re traveling or on vacation, you can perform this routine almost anywhere. We’ve tried to include great exercises to keep your lower body toned and target all your lower body’s key muscles. Also, the workout could be performed by anyone, from a beginner to advanced.

As they say, “ The path to success is never easy.” Don’t push yourself to get instant results. This will take time to give you the desired results. Make sure you set realistic goals for yourself. Along with a proper workout, a healthy diet is also necessary. Make sure you’re eating a proper and healthy diet.

2 thoughts on “Great Exercises To Keep Your Lower Body Toned”

  1. These were helpful thank you! You have quite a knowledge of the excercises.
    Keep writing and thank you for connecting with me, all the very best for your future writings 😊

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