Must Do Moves To Tone That Lower Body!
If you were to go around a room full of women and ask each one which area of their body do they consider a “trouble zone”, I’m rather certain that most would say their lower body such as the thighs or their Gluteus Maximus or “booty”. I know many will also say their stomach, but let’s face it, that’s easier to hide.
I always struggled with my thighs. I felt they were never toned or slender enough.
I thought my rear was too wide and then I did too much cardio and it was just plain flat.
So, what did I do?
First of all, I adjusted my nutrition plan.
You can’t slim or tone any area of your body if you are not eating right.
Eat too little, your body goes into starvation mode and your metabolism slows down.
Eat too much? Well, we know what that does.
And I just have to say this, anyone that promises you skinny thighs or a tight, flat tummy with just exercise and in a silly amount of time is misleading you.
You can’t spot reduce and you can’t get a six pack in two weeks.
Now that we have that out of the way, let’s move on.
Once you have your eating sorted, in other words...
The right foods at the right time in the right amount
You also need to do the right exercises.
Here are a few of my must do lower body moves.
- Stand with your feet shoulder-width apart or slightly wider. Head facing forward and chest up and out
- Extend your hands straight out in front of you to help keep your balance. You can also bend your elbows and clasp your hands. Advanced exercisers can hold a kettle bell, dumbbell or place a barbell on the shoulders.
- Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Don’t allow your back to round, try to keep a slight arch.
- Lower down so your thighs are parallel to the floor, keeping your knees over your ankles. An ideal squat will have you lowering below parallel, but only attempt if you can safely do so. Press your weight back into your heels.
- Keep your core tight and push through your heels to return to standing.
Beginners can squat with a chair behind them. Lower slowly until your butt just hits the chair and return to standing.
Do 3 sets of 12-15
- Standing with your feet together, step forward with the left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. Your right knee should not touch the ground but only point toward it. Keep your left knee directly over your ankle.
- Push off with your right foot to bring your right leg forward, stepping into a lunge with your right leg.
You can keep your hands on your hips or carry dumbbells to increase the difficulty.
Do 3 sets of 20.
- Lie on your back with knees bent and facing up.
- Plant your heels into the floor and lift the toes toward the shins.
- Raise the buttocks off the ground until your back forms a straight line from the knees to the shoulders.
- Hold for 1 second before lowering down.
Do 3 sets of 15.
One Leg Deadlift
- Stand with your left foot in front of the right foot
- Lower the upper body by bending at the hip. Keep the back straight.
- Push the hips back and slightly bend the knee during the descent as you swing the right leg back so it forms a straight line with the torso.
- Continue lowering the upper body until a mild stretch is felt in the hamstring of the standing leg.
- Return to the starting position and repeat.
To increase difficulty, hold a dumbbell in the opposite hand of the supporting leg and lower until it touches the ground.
Do 3 sets of 12-15 reps per leg.
Remember to always get your doctor's approval before starting a new exercise program and to stop any movement that is causing pain.