Health and Fitness , Healthy Habits , Healthy Living , Shape Up Saturday , Trends 12:00 AM
Alright ladies and gents! We all know I love a good at home workout. I’m not a huge fan of going to the gym unless it’s something like kickboxing, but just going there to run on a treadmill or lift doesn’t interest me. Maybe in the future it will, but for right now I just really don’t have the time to take to myself. I wanted to show y’all some of my favorite at home lower body workouts. I’ve always been stronger in my bottom half than I was in my top half so leg day is definitely my favorite day! Let’s get into this week’s Shape Up Saturday’s post and work those legs!
You can do these with weights in your hands or just regular lunges. It's really up to you and what you are comfortable with. I would usually do these with weights but I've been trying to take it easy because of my back. Make sure both legs are bent at a 90 degree angle. Do not let your knee go over your toes! Start in a standing position and take the front leg and just lunge forward into the above position. Alternate between your legs. Once you feel strong enough, or need a challenge, hold it for 10 seconds on each side!
SQUAT TO A KNEE RAISE (2 parts)
Squat down and make sure your spine is in line, no slouching. Just do a regular squat, make sure your butt is sticking out, if you feel awkward then you're doing it right!
From that squat, stand back up while raising your one leg while keeping your other leg slightly bent to prevent injuries. Alternate your legs.
This pretty much speaks for itself. If you look at the first lunge listed in this series of workouts it's the same concept only you're doing a curtsy. You can also do this with weight in your hands, but if you aren't comfortable just try doing it without first. Do not let your front knee go over your toes, and make sure you look as awkward as I do in the above picture. Trust me, this is a hard one! Once you feel strong enough, or need a challenge, hold it for 10 seconds on each side!
These are probably my favorite leg exercise because it's almost like you take a quick break from all of the hard workouts. All you do is start with your legs hip width apart. Then just go up on your "tippy toes" and lower down. Don't rock when you do this though. Just think of it as a lift up onto your toes. Use your calf muscles for this exercise. My form was slightly compromised in this picture. My feet should have been lifted more, and lifted more evenly. Once you feel strong enough, or need a challenge, hold it for 10 seconds!
Ok, so you can do this workout with weights or without. It's pretty much just a squat but with your toes turned out. Make sure your neck is in line with your spine and for this squat, don't push your butt out. Keep everything aligned when you squat. If you decide to use weights, as you lower yourself down to the actual squat bring the weights up. If you look at my arm position just put the weights in your hands and lift (bending the elbows). Once you feel strong enough, or need a challenge, hold it for 10 seconds on the squat!
SEATED INNER THIGH LIFT (2 Parts)
I'm sitting up against a wall to help me since my back isn't fully better, however try doing this without a wall. All you're going to do is sit and make sure your back is straight. lift your left or right arm as pictured above. Then move on to the next part.
Take the opposite leg and lift it as you lower your arm. It's going to feel REALLY awkward and really hard, that means you're doing it right!
FIRE HYDRANT (2 Parts)
Start out on all 4's. Lift your one leg with the knee bent parallel to the rest of your body. Make sure you are looking 3-5 inches in front of you so that your neck is in line with your spine. Please make sure your form is always on point!
You can't see my leg, but pretty much all you do is extend the leg that you picked up off the ground. Then bring it back and extend again. Repeat on your other leg.
Interested in starting your weight loss journey but don't know where to start? Contact me via email email@example.com to find out how I did it and to get some motivation! I'm officially a Beach Body Coach so I'm all sorts of motivating!
**Please note, I am not a nutritionist or personal trainer. Please consult with a professional prior to doing these workouts. These are the workouts that I do and work for me, however if you are concerned with your form or if you are able to do these please contact your doctor.