We’ve shown you the 3 upper body gym moves you can’t be without – now it’s time for the lower body. Incorporate these 6 exercises and you will have a decent workout that takes care of both areas.
These 3 straightforward exercises for the lower body need little equipment. This means that there’s no need to queue up for everyone’s favourite machine. They also use dumb-bells, which force you to work evenly on both sides of your body.
Squats are a very popular exercise for a good reason – they work! This variation is a great way to build leg strength and hip flexibility.
You need a bench and a pair of dumb-bells, one for each hand. Face away from the bench and pit one foot on it, with the instep facing down. Standing tall, squat down until the knee of the resting leg almost touches the floor. Don’t let the other knee go forward of your toes, and don’t have the front foot too far forward.
Repeat as needed and then change sides. As you progress, increase reps and weights.
Keep hold of the dumb-bells for this one, and find a bench or step suitable for your flexibility. This is a low-impact move so useful for beginners or if you have knee or foot problems.
Hold the dumb-bells by your side, palms facing your body. Put one foot on the bench, then step up with the other foot. Now step down again with the first foot, keeping feet in line. Repeat – until finished you never have both feet on the ground.
Complete your leg workout with a set of weighted lunges. These come at the end because it is essential to be warmed up. Incorrect form can cause injury even with this simple move, so check that you have the technique perfect.
Pair these moves with the upper body exercises and you are a long way towards a full workout.
mankind (and womankind) have been doing these exercises for years for a reason - they work! I also like the idea that there needn't be a bunfight over a particular gym machine.
Basic exercises like this are also the safest you can do. There's a good reason lots of people do them, and there's no need to keep creating the bizarre new exercises that you see all over the internet.
squats and lunges are really the only lower body moves you need. They work all the leg muscles and tone and lift your gm. DO them correctly and they work your core too