Your legs can be out of shape, even if you walk a lot. Not all the muscles are working when you are walking. Today we are happy to introduce 7 exercises which will help you to keep you lower body in good shape. Don’t forget to warm up and let’s nail them!
Do the following exerciese: Jack Planks , Bird-dog, Air Squats, Dumbbell Step-Ups, Plie Squat, Spiderman Plank, Cursty lunges, Clamshell
30 reps of each exercise will help your legs get toned. What is more, these exercises are fun, so you can ask your children to join and spend some good time together. Lose weight, keep you body fit and entertain yourself with our new set of exercises!
#1. Jack Planks
- Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don't let your booty rise toward the ceiling.
- Get into a plank position, with your forearms on the ground, elbows directly under your shoulders, and legs extended straight behind you, feet hip-width apart.
- Your body should form a straight line from your shoulders to your ankles, and your core should be braced.
- Keeping your hips parallel to the floor, squeeze your glutes to raise your right foot a few inches into the air. Hold for two seconds, then lower your foot. That's one rep.
#3. Spiderman Plank
- Start in a standard plank position, palms planted firmly on the ground. Maintain a straight line from your shoulders to your heels by engaging your core muscles. Your feet should be hip-width apart.
- Lift your right leg two or three inches off the ground and bring your right knee towards your right elbow while keeping your hips as stable as possible.
- Return your right leg back to the ground, and repeat on the left side.
- Alternate legs at a brisk pace for 30 seconds.
#4. Dumbbell Step-Ups
- Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
- Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
- Slowly lower yourself to the starting position and switch legs.
#5. Air Squats
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
#6. Curtsy lunge
- Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
- Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
- Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position..
#7. Plié squat
- Stand up straight with a tight core and flat back. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
- Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
- Complete this wide stance squat by having your thighs come parallel with the ground. Pause and slowly return to the starting position without locking your knees. Repeat.
- On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
- Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the left knee up while keeping the feet together.
- Pause at the top of the movement and slowly lower your left knee down to the starting position.
READ MORE: 4 workout tips for your body type
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