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Lower Body Exercises |
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Lower Body exercises focus on the group of muscles defined as the quadsriceps, hamstrings, gluteals, hip flexors and calves. The exercise examples listed below target all the muscles of the lower body, and can be done at home or at the gym, with any type of resistance.- Beginners-start with no weight (or light weight) and do for 1 set of 12-16 reps
- Intermediate/Advanced: Do 2-3 sets of 10-12 reps with enough weight that you can ONLY complete the desired number of repetitions.
- Use a minimum of weight the first week, then gradually build up the weight. Starting out with weights that are too heavy can cause injuries.
- Warm up with 5 to 10 of light cardio or do warm up sets of each exercise with light weight.
- Rest at least one day before doing this workout again.
- Check with your doctor before you begin any type of exercise program
Remember that you have to gradually add a challenging amount of weight in order to benefit from any strength exercises. If you don't challenge your muscles, you won't benefit from strength It should feel somewhere between hard and very hard for you to lift or push the weight. It should not feel very, very hard. If you can't lift or push a weight 8 times in a row, it's too heavy for you. Reduce the amount of weight. If you can lift a weight more than 15 times in a row, it's too light for you. Increase the amount of weight. Stretch after strength exercises, when your muscles are warmed up. If you stretch before strength exercises, be sure to warm up your muscles first (through light walking and arm pumping, for example). |
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