Fitness routine to work your lower body

A fitness routine to work your lower body

The general trend in commencing to establish a fitness routine, is to begin with activities that cover the major muscle groups throughout the body. To achieve this, a variety of different exercises are normally employed that are utilized to target more than one general muscle group within the body structure.

Then, as time progresses and fitness levels improve, it is normal to move on to exercises that more specifically target a particular muscle group, or even a specific muscle, thus working towards the changes we originally set out to achieve. With this now established basic level of fitness a more concentrated effort can now be applied to a particular region which allows far greater development and growth than a general workout would achieve.

In considering such scenarios, the upper body usually does not create a problem. By the application of typical exercises such as push-ups, bicep curls, bench flys and pulldowns, development of the arms, chest shoulders and associated areas can readily be achieved. Even the abdominal muscles can be specifically targeted with exercises (typically the crunch) and this can be easily be varied for a larger application by the addition of, say, a twist.

But all too often the lower body leaves many of us with a few problems! For some reason this area appears to be the region where excess kilos go on all too easily and then present themselves as a great challenge to remove.

Accordingly, the following exercises may prove beneficial to your cause if this is a region you are having difficulty. Why not try some, or even all.

Working the lower legs

Starting with the lower legs, the hamstring muscles are a good area to target. A leg curl is probably one of the better ways to address this specific region. Varieties of machine exercises are readily available and are usually easy to apply. Such equipment and exercises are normally built to be operated in a seated or face down, lying, position.

If it is a seated position machine, one of the most important guidelines is to ensure you keep your back against the padding throughout the exercise movement. The exercise is executed by pulling your heels up towards the buttocks and then slowly returning them again to the starting position.

If it is a lying position machine, try resting your chin on the bench with your knees extended just off the end and repeat the above movement. This time ensure that your back is flat and hips are kept on the bench throughout the movement. Note that the lower leg lever-arm pads should be behind the ankles.

The calves can suitably be addressed by the use of a standing, or sitting, calf machine. If it is a seated machine, the correct position is to have your knees bent under the pads with the toes and ball of the feet on the toe block, heels pressed down. Next, lift up on your toes as far as possible. Return to the starting position and then repeat.

Working the upper legs

For the inner thighs, an adductor machine is probably the best piece of equipment to use. Ensure that your movement is slow and controlled for proper execution of the correct movement. An alternative exercise is to attach ankle weights (a maximum of 1.5 kilos should be used) and lie on your side on a floor matt or bench with your head resting on your lower, folded arm.

To give balance and support, place the upper arm on the floor or bench in front of the chest. Bend the upper leg at right angles with the knee at hip height, foot and knee resting on the floor. Whilst keeping the lower leg straight with the toes pointing directly ahead, lift the upper leg as high as possible and pause at the top for a moment before slowly lowering. Repeat for the desired number of reps and then switch sides.

Note that ankle weights should be avoided if you suffer from any knee problems. Just the weight of your leg is sufficient to work this exercise. To achieve the same results as with the use of ankle weights, complete more repetitions.

For the outer thighs, one of the best devices is an abductor machine. Alternatively, a lying position, the same as for the inner thighs, can be adopted. This time, the upper leg is lifted as high as possible without rolling the torso. The lower leg should be bent slightly at the knee to maintain stability and balance. Repeat the lifts and then switch sides.

Lunging with a barbell is a good exercise to concentrate on the quadriceps. Start by standing with the feet hip width apart and the abdominal muscles contracted ensuring the back is maintained straight throughout. Your toes should be pointed directly ahead to prevent twisting of the knees during the lunge.

Place the barbell with light weights at the base of the neck with an over-hand, palms-forward, grip. Ensure that the weight of the barbell is resting on the muscle at the top of the shoulders and not the bone structure of the spine. Whilst keeping the torso erect, step forward so that the forward leg is at right angles, knee directly above the heel of the foot. With your weight evenly distributed on both feet, bend the knee of the trailing leg stretched out behind you directly downwards to almost touch the floor. Now push back on the leading foot and return to the starting position. Alternate legs and repeat.

Note that this exercise also works the hamstrings and as well as tightens the buttocks.

Working the rear quarters

The leg press is one of the most common exercises used to help tighten the buttocks. When using this machine, ensure your shoulders are against the pads and use the hand grips. This will ensure you are in the correct position to execute the movement. Also, your toes should be close to the top of the foot plate approximately hip width apart with the knees bent back towards the chest.

As with the shoulders, ensure you keep your hips back against the pads whilst you push the weight away. Your legs should remain slightly bent at the end of the stroke, do not completely straighten them at the end of the push. Also, do not lock your knees, maintain them slightly bent. Slowly return to the starting position and repeat, ensuring your feet are flat on the foot plate throughout.
It is worth noting that this exercise also develops the quadriceps and works the hamstrings.
(BkkPost)

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