Lower Body Workout

The following exercises should be performed at least five times every week. Do the following exercises at least 10 times. To help build muscle try taking a break and then do another circuit. It is important with any exercise regimen to give your muscles and ligaments two days of rest. This helps build and strengthen the muscle.

Lunges

Lunges are one of the toughest, but most effective exercises you can do. They will help strengthen your calves and tighten your hips, butt, and ankles. Stand feet hip width apart. Take your right leg and place it in front of you so your right knee bends. Make sure your left leg is straight, but slightly bent. Hold that position for a 5 count. Then switch legs and repeat.

Squats

For best results try holding dumbbells in your left and right hand when you squat. This will help increase muscle and give you best results. With the weights in hand, bend your knees slightly so they are at a 90 degree angle. Hold for 10 to 15 seconds. You will feel a burn in your calves and your thighs. This is normal. The weights will also help to support and strengthen your lower back.

Walking Resistance Bands

Take a medium weight resistance band and place it around your ankles. Resistance bands come in different sizes and colors. The green is about 10 lbs of weight, while the red is the highest and equals out to around 15 lbs normally. Put your feet should width apart and begin to sidestep the length of the room. If you want to start off small than sidestep about 10 times in the right direction. Once you have done that sidestep in the left direction, returning you to your starting point. This is a great workout for people who have hip alignment problems since its main focus is on the hips. It strengthens your core, legs, and your hips.

Bridge

Lay on the floor with your knees up. Take your feet and place them a few inches apart. It is ok to have them touching if you’d like. Raise your pelvis to the ceiling. Hold your stomach muscles in and tight. Stay in that position for about 5 counts. Lower back to the starting position. Repeat 10 times or as many as you can do. This is also a great workout for your hips also.