Nothing can beat exercise when it comes to losing weight. Amongst the many kinds of exercises, a cardio workout is one of the best ways to revitalize the training period as well as burn the calories.
Today we’ll focus on lower body exercises that can be done without any equipment. If you want to tone your upper body, here is a great HIIT workout to help you accomplish that.
Despite knowing the benefits that cardio has, women tend to ignore it citing reasons of lack of time etc. The best part about the set of cardio exercises that follow in this article are that they can be done at home with a little change in the hectic schedule.
Lower Body Exercises For The Perfect Shape
Before you try these lower body exercises for women, it is important to get the body ready for it through a warm up. On the spot jogging, swing jacks, shuffling back and forth, leg stretches, wind mills, etc. are great ways to stretch the body.
Start with slow movement and then increase the pace. Relax the upper body and the neck muscles by side to side rotation.
Perform each of these 8 lower body exercises for 60 seconds followed by a 15 seconds break. Do 3 sets with 1-2 minutes rest in between them. For best results, perform these lower body exercises at least 3 times per week.
1⃣ Squat Jacks
These are good to tone the lower body including the thighs which are often neglected by most women. Stand with legs little apart and squat and get back to center with a jump. Pace the exercise as per your body.
2⃣ Hip Thrusters To Bicycle Crunches
These activated the muscles in the lower body and strengthen our lower abs. lie down on the mat, squeeze the butt and lift it up 4 times. Follow this with 2 bicycle crunches. Tuck the tummy into the spine when doing the bicycle crunches. Feel the stress in the back.
3⃣ Step Up To Backward And Lateral Abduction
This makes the makes your calf muscles strong and is considered a strength training workout. Place the step up in front of you and stand on it with one leg while pushing the other leg outwards and sideways. Repeat with the other leg.
4⃣ Hip Thruster To Hamstring Walk
This needs you to lie on the mat. It is similar to the other hip thruster earlier except that here the bicycle crunches are replaced with a walk. Raise the hips high in line with the rest of the body and move the feet in and out. It is a little challenging but it gets the abs get toned.
5⃣ Dumbbell Overhead High Knees
This one exercise benefits both the upper and lower body at the same time and combines it with cardio. With dumbbells in your hands, raise them above the head making sure that that the hands are straight. Jog with the knees up. It will tighten the calf muscles as well as the abs.
6⃣ Hydrant To Squat
Get down on the fours. Raise the knees on the side while squeezing the butt. To add challenge to it, combine a squat to it. Repeat equal number of times on either side. This is good for toning the inner thigh muscles.
7⃣ Curtsy Lunge Jump
This one is good for both the butt and the front of your legs. Stand with legs apart and then take the leg on the opposite side and lunge. Add cardio to it with a jump. So lunge jump lunge but make sure you hold the balance.
8⃣ Lateral Jump On The Step Up
This is one of the lower body exercises that best targets the inner thigh muscles. Keep your feet on either side of the step up, jump up and land softly on the step up. If you find this difficult remove the step up and do the exercise on the floor.
Lower Body Exercises Video
Tips And Warnings
- The key to getting results from these lower body exercises is repeating all the 8 exercises at least 9 times per week.
- You need to focus on the exercise by squeezing the right muscles during each move.
- You do not need to increase the pace till you are really comfortable.
- If the back hurts during the bending do not go much down and also slow down the pace even further.
Just keep doing these lower body exercises on a regular basis and you will surely see the results both in the form of increased stamina and toned body.
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