When you think about leg exercises in gym, you probably imagine jacked dudes grunting at the squat rack. But you can actually get a killer lower body workout without weights, machines, or even hours at the gym.
Isolating and working with your full body weight on one leg is a very good way to still bring a lot of resistance to the movement with limited to no equipment. These moves really challenge the leg as it’s not used to holding the full load of the body. Another way to ensure your lower-body workouts are extra efficient is to actually work the muscles you want to work.
To start with you will need a sturdy chair with a flat seat for this workout. Perform each exercise below in order at a high-intensity effort for 30 seconds. Rest for 5 seconds between each exercise to reset. This regimen can be repeated 2 to 3 times, if desired.
1. High Knees With Arms Overhead
Stand tall with feet hip width. Extend arms overhead, keeping biceps close to your ears. Engage core and use lower abs to lift and lower one knee at a time as if running in place. Bring knees to same height as hips, thighs parallel to floor, and try not to lean back. Stay on balls of feet and alternate legs as quickly as possible.
2. Sideways Bear Crawl
Start on all fours with hands under shoulders, knees under hips and bent to 90 degrees. Tuck toes and lift knees to hover two inches off the ground. Press through hands to keep shoulders out of ears. Keeping core tight, move right arm and right foot to the right for 5 steps and then repeat to the left for 5 steps.
3. Single-Leg Pistol Squat (Right Leg)
Start by standing in front of chair with feet hip width. Shift weight to right leg and extend left leg out in front of you. Keeping core engaged and chest lifted, send hips back to lower seat to chair. Tap butt to seat, then press through right heel to stand back up. For an extra challenge, remove the chair and try to lower butt about three inches from floor, keeping left leg lifted.
4. Single-Leg Pistol Squat (Left Leg)
Start by standing in front of chair with feet hip width. Shift weight to left leg and extend right leg out in front of you. Keeping core engaged and chest lifted, send hips back to lower butt to chair. Tap butt to seat, then press through left heel to stand back up. For an extra challenge, remove the chair and try to lower butt about three inches from floor, keeping right leg lifted.
5. Shoulder Tap
Start in high plank position, wrists under shoulders, feet slightly wider than hip-width apart. Engage core and butt for stability. Tap left hand to right shoulder, then place back on mat. Resist the urge to let hips twist or dip; keep them square to mat. Repeat by tapping right hand to left shoulder and continue to alternate.
6. Side Lunge (Right Side)
Stand with feet just wider than hip-width apart. Take a big step to the right with right foot as you hinge at hips to send butt back. Bend right knee and keep left leg straight. Shift all body weight to the right side as you squat back while keeping chest lifted. Push off with right leg to return to standing, then repeat.
7. Side Lunge (Left Side)
Stand with feet just wider than hip-width apart. Take a big step to the left with left foot as you hinge at hips to send butt back. Bend left knee and keep right leg straight. Shift all body weight to the left side as you squat back while keeping chest lifted. Push off with left leg to return to standing, then repeat.
8. Hip Bridge
Lie faceup with knees bent and feet shoulder-width apart. Feet should be about 4 inches from butt. Press into heels to raise hips straight up off the ground, engaging glutes and bracing your core. Lower down slowly, creating your own resistance.
9. Squat Thrust
Start standing, then forward fold to place hands on floor. Jump feet out to a plank position (shoulders over wrists, core engaged). Jump your feet back to hands and stand tall. Continue to repeat.
10. Line Jump
Draw an imaginary line down the middle of the floor. Keeping your feet together, jump side to side over the line as quickly as possible. Land lightly on your feet with every jump.
11. Split Squat (Right Leg)
Start facing away from chair with feet about two feet away. Reach left leg backward and rest toes on edge of seat. With core engaged and back tall, bend right knee to lower body until right thigh is about parallel to floor and right shin forms a parallel line with back. Press into right heel and squeeze glutes to drive back up to starting position.
12. Split Squat (Left Leg)
Start facing away from chair with feet about two feet away. Reach right leg backward and rest toes on edge of seat. With core engaged and back tall, bend left knee to lower body until left thigh is about parallel to floor and left shin forms a parallel line with back. Press into left heel and squeeze glutes to drive back up to starting position.
Working out can be uncomfortable and it’s a fact. Sore muscles for a day or two after exercise are often considered signs of a job well done. After all, reaching for another rep and pushing through another mile is what helps build strength and endurance, right? But how do you distinguish between discomfort and danger? How do you know when your body is telling you it’s not safe to work out? Whether you’re a newbie gym member or a veteran athlete, paying attention to the following warning signs will help you stay safe and avoid injuries.
1. Feeling sick.
If you’re feeling under the weather, there’s a good chance your body is working hard to fight whatever illness has taken hold. Piling on the stress of an intense exercise session is never a good idea when you’re sick. Working out vigorously with a fever, sore throat, nausea, gastrointestinal distress or severe aches and pains could make the symptoms worse and potentially result in a longer healing time. If you have any of these symptoms, prior to your workout, don’t even start. Wait until you’re feeling better and then reintroduce exercise slowly. If you spent a few days or weeks recovering, your fitness level will likely have taken a small hit. Ease back into your routine and avoid the urge to start from where you left off. When you get back in the gym, go with lighter intensity and shorter duration of exercise for a week or two.
2. Ouch! Something hurts.
Pain is typically the body’s way of signaling a problem so you can quickly address whatever is causing it and protect yourself from further harm. There are two general types of pain: acute and chronic. Acute pain is the result of a single or immediate trauma, like a sprained ankle. Chronic pain is the persistence of pain even after the normal amount of healing time (weeks or months depending on the problem). The lower back area is a common site for chronic pain.
In terms of exercising, acute pain is always a warning sign to stop. Sharp, intense pain and/or sudden swelling are often associated with acute trauma. Any attempts to push through these sensations during a workout will only exacerbate the problem and delay healing. Chronic pain, on the other hand, is treated quite differently. In fact, physical activity and exercise programs are increasingly recommended for various types of chronic pain. Check with your doctor or health care provider for physical activity recommendations.
3. Trouble in breathing.
Difficulty breathing could be an indication of a respiratory condition (exercise-induced asthma), a circulatory problem or an exercise intensity that is beyond an individual’s current level of fitness. A normal response to vigorous exercise is heavy breathing. A healthy person’s breathing rate gradually returns to normal shortly after the effort ends. However, gasping for air during minimal exertion or feeling like you’re unable to catch your breath after exercise is a sign of a bigger problem. If you struggle to breathe during exercise, back off the intensity to see if it gets better. If it doesn’t, seek recommendations from your doctor or health care provider.
4. You feel light-headed.
Feeling dizzy or light-headed could be an indication of a cardiovascular, respiratory or low blood sugar problem. If you begin to feel faint during a workout session, stop exercise immediately to avoid passing out. Transition to a comfortable seated or lying position to prevent falling and allow the blood to more readily reach the brain. Seek medical attention, if the feeling persists after the workout. It might go without saying, but if light-headedness is a recurring problem, during a workout or otherwise, get it checked out by a physician.
5. Experiencing chest pain, pressure or discomfort.
In terms of potential seriousness, this warning sign is the most severe. A cardiac event, such as a heart attack, is relatively rare during exercise. It is most likely to occur in a person with underlying heart disease. The problem is people often aren’t aware they have a heart issue, until they experience the warning signs of chest pain, pressure or discomfort. These are more likely to surface during physical exertion than at rest, so a workout might be the first time these symptoms manifest. Experiencing them during a workout session is an indicator to stop exercising immediately and seek medical attention, as this could be a sign of a potentially life-threatening condition. Interestingly, in addition to chest pain (the hallmark symptom of a heart attack), women, especially, are more likely to have other symptoms, such as pain or discomfort in the back, jaw, or throat, as well as a headache, nausea, and coughing. Paying attention to these symptoms and seeking treatment from a health care professional could save your life.
Do you want to make a body, just like the actors in movies flaunt their six packs? To make a good body, the workout done on it is most useful and more important than it is the correct technique. It takes time to build a good body and most important constant focus and efforts is required on daily basis.
It becomes more significant to have correct information while building your body and also about safety measures, especially when your body is fat and you have to make the body by reducing it. Here are some steps to build a body that will help you a lot in a good way.
- Have a doctor consultation: Firstly, meet the doctor. Get your body checked. Understand the body’s need and know your medical condition. Consult a doctor before doing any exercise.
- Select a good gym: Select a good gym to build your body, where you can exercise under the trainer’s correct guidance.
- Strengthen your muscles: Strengthen your muscles before lifting heavy weights which helps in protecting your muscles from injuring. Once the muscles become tight then there is no pain and you can exercise it comfortably.
- Make a training partner, get a better result: Yes, guys, it’s the fact that if you make a training partner in the gym, you get comfort in building your body.
- Know the changes in your body: If you are starting to build body then keep in mind that the small change in your body. This will give you comfort in improving it further. If it seems that your body needs rest, then rest a day, but do not allow it to rest everyday, workout is very important.
- Stretching is essential: Stretching must be done in a workout session. It strengthens muscles and helps in increasing flexibility in the body.
- Breathe well: Breathing at the right time during exercise is most important.
- Have a good sleep: In combination with exercise, it is also extremely important that you have good amount of sleep. It is very important to have 7 to 8 hours of sleep.
- Eat balanced meals: Eat balanced meals which will supply essential nutrients in the body.
- Always warm up: Before exercise do the warm up which will not cause excessive pressure on the body suddenly. It also helps in increasing body flexibility.
- Create the right goals: To build a body, create such goals that are really practical and can be shown in the right way. It’s not a day or week, your body is able to come in a perfect shape in years and it has to be maintained regularly.
- Think about doing different exercises every day: Do not exercise the same method every day. Try something new every day. This will help you to strengthen your body in every way.
- Make time to build a body: Plan that you have to make your body in such a way that it will make you work every day to get your goal.
- Use Free Weights: Whenever you lift dumbbells, use free weight it will bring more strength to your body.
- Try Squats & Press: Squats, Dead Lift, Bench Press, Military Press and Dumbbell Row etc., helps in strengthening muscle.
- Raise weight several times: Increase the weight a little bit each day and allow the body to get used to it.
- Focus on your posture: Pay attention to your body’s position while exercising.
- Drink plenty of water: Drink plenty of water in a workout session. This will hydrate your body and fatigue will stay away.
- Take care of your injuries: If you’ve been hurt somewhere, then do not ignore it. Pay attention to that and if you need rest, then relax.