4 Key Exercises For Lower Body Muscles
4 Key Exercises For Lower Body Muscles
Do you want to improve your performance? Did you know that working out in the lower body area is an excellent physical preparation exercise to complement a sport activity? Discover, with NaxusFitness, which exercises are fundamental to gain strength, while shaping your silhouette.
Training: between 5 and 10 minutes of warm up + 30 minutes of exercise.
🏋️♂️ Objective: develop your muscular strength and model your silhouette.
Tips: link, in the form of a circuit, the 4 muscle strengthening exercises that we propose you to follow. Recover for 30 seconds between each exercise. Repeat this circuit 4 times and rest for 1 to 2 minutes between each series. To achieve visible results, we advise you to perform these exercises at least twice a week.
EXERCISE 1: SQUATTING
🏋️♂️ Objective: the squat works almost all the muscles of the legs and, in a single movement, will work the thighs, buttocks and twins.
Exercise: Standing, with the legs apart at the width of the pelvis, inhale and lower the buttocks backwards until the thighs are parallel to the floor. The whole weight of the body should be on the heels which should in no way be lifted from the ground. Return to your starting position while contracting the buttocks.
Breathing: inhale in the initial position and exhale during the extension.
Safety tips: keep the torso as straight as possible when going down and up. Contract the abs by shrinking the belly during the entire exercise. Look straight ahead to maintain balance.
Repetitions: 20 squats
Variant: perform the movement on your tiptoes.
EXERCISE 2: LUNGES
🏋️♂️ Objective: quadriceps, buttocks and ischiotibial muscles.
Exercise: stand with one foot in front, arms along the body, right trunk. Inhale and perform a flexion of the legs so as to form a 90° angle with both legs. Exhale while returning to the starting position.
Breathing: breathe in during the flexion and exhale while returning to the starting position.
Safety tips: remember to keep your torso straight and to contract your abs by shrinking your belly for the duration of the exercise. Look straight ahead to maintain balance.
Repetitions: 15 lunges on each side.
EXERCISE 3: THE PLANK (MUSCLE DEVELOPMENT)
🏋️♂️ Objective: static exercise that exercises, above all, its quadriceps.
Exercise: lean against a wall, with legs flexed at an angle of 90°, arms along the body and abs contracted. The back should always be glued to the wall and the legs should not exceed the line formed by the feet on the ground. Maintain this position for 30 seconds.
Breathing: breathe slowly and deeply.
Safety tips: keep your abs contracted to protect your lower back and place your knees on the floor if the exercise is too difficult.
Repetitions: maintain this position for 30 seconds. Repeat the exercise twice.
EXERCISE 4: JUMP ROPE
Objective: Jumping rope is a complete exercise, excellent for your muscular resistance. The repetition of the jumps, in flexion on the tips of the feet, requires a significant effort from the twins, the quadriceps and the buttocks.
🏋️♂️ Exercise execution: jump on the rope maintaining a high rhythm. To increase the level, perform double jumps (2 turns of the rope) with each jump.
Breathing: breathe in at the request stage, expire when jumping.
Safety tips: lean well on the soles of your feet, do not jump by leaning on your heels.
Repetitions: maximum rope jumps between 1 and 2 minutes.
Variant: if you don’t have a rope for jumping, do knee jumps without leaving the place.
RETURN TO CALMNESS
Reserve time, after your session, to do some stretching and thus facilitate your recovery, avoiding muscle pain. Don’t forget also to hydrate yourself, during and after your training session.
Important: to achieve results quickly, we advise you to repeat this exercise program between 1 and 2 times a week. Combine it with a cardio-training session to relax.