Are you working hard trying to fit into your favorite outfit after adding a few pounds? It may seem overwhelming, but you can regain the physique you want by eating right and exercising. And that expensive gym membership? Forget this! You can do these exercises from the comfort of your home. You may focus on trimming your abs or arms, but don’t overlook lower body workouts. Exercising your hips, thighs, and calves can increase body strength and give you stamina for those other workouts. You’ll quickly see how all of your workouts can connect internally and add to your fitness level.
Let’s look at ten ways to melt fat, faster than you thought.
Ten Lower Body Exercises You Can Try To Melt Fat At Home
Consider adding these lower body workouts to your daily exercise routine. Here are ten exercises for you to try at home.
According to an article published by the American Journal of Lifestyle Medicine, this is one of the most economical exercises that offers several immediate benefits. While it engages your entire body, it is a fun way to do amazing lower body workouts. Also, the article says that hiking can help you lower your blood pressure, lose weight, and improve your mental health while communicating with nature.
But what is the difference between hiking, walking, and trekking? Are they not the same? Not really. The difference is the terrain and intensity.
When you go for a walk, it is usually at a leisurely pace and can be finished in less than an hour. Go for a walk he is more involved in nature, and you are making your own way. However, hiking can involve climbing steep rocks and traversing thick scrub.
Fortunately, you don’t need to venture into challenging scenery to benefit from a good hike. Dress in comfortable, weather-appropriate clothing and choose interesting trails in your local state forest. As your body exercises thoroughly, your mind and spirit will be enchanted by the beauty of nature.
When you want to enjoy efficient lower body workouts, what could be better than riding a bike? An article published by Bicycling states that regular cycling can also help you burn fat, lose weight, and reduce the risks of certain diseases. It’s an exercise you can do regardless of your fitness level, according to the article.
Of course, you need a bike that is sturdy and comfortable for your height. Bikes are designed for different tasks, so talk to a certified fitness instructor to find the best one for you. They are widely available in sporting goods stores at prices that fit most budgets, but investing in a bicycle is a good measure for your health.
Also, consider the safety equipment you will need, such as a helmet, arm pads, and knee pads. You will need them whether you are biking in your neighborhood or on city bike trails. Wear comfortable sports clothes and shoes.
Choose a safe path and try to keep a steady pace on your bike. As you pedal, you will feel the energy used by your legs, hips, thighs, knees, and feet. Gradually increase the pace and time of each bike trip.
Throughout your day, you naturally lean in to perform various tasks. This exercise takes advantage of the benefits it has for the lower body. The movement should be smooth and purposeful to avoid straining your back or hips.
• Stand firmly on your mat with your feet aligned under your shoulders. Turn your feet slightly until you feel the weight of your body on your heels.
• Now bend your knees forward and use your hips to lower your butt into a squatting position. When bending your knees, your thighs should be parallel to the mat.
• Put your body weight on your heels and bring your body straight to the starting position. Keep your core and butt tight while standing. Aim for 10-15 reps.
A fitness expert designed this unique exercise to tone and strengthen your entire body. You will see especially positive results in your core and lower body. They have some steps that are easy and fun to learn.
• Squat on your mat bending your knees and place your feet about shoulder width apart. Try to keep your back as straight as possible.
• Place your hands toward the floor so that they are in front of you and close to your feet. Put your weight on your hands and kick back until you’re on your hands and toes like you’re ready for a push-up.
• While keeping your body as straight as possible, do a push-up without allowing your back to sag or your butt to arch.
• Kick like a frog to jump with your feet back to the starting position. Stand up straight and extend your arms above your head. Take a quick jump into the air and land gently on your feet, with your knees bent.
• Return to the starting position. This is a rerun. Aim for 5-10 if you are new to exercise.
Sometimes running down a winding road is what you need to stimulate your spirit. Plus, it adds intensity and variety to your lower body workouts. The pace and duration of your run is up to you.
Wear comfortable clothing for the weather and running shoes that support your feet. Begin by doing some leg and body stretches as a warm-up. Keep up as you go and stop if you feel pain or overheat.
6. Take daily walks
Walking is free, but the health benefits are priceless. According to an article published by the National Institute of Diabetes and Digestive and Kidney Diseases, is something that most people can do to stay in shape. It can help tone your legs and strengthen your lower body with the potential to reduce your risk of many diseases.
There is nothing easier than this, however, you will feel the benefits as soon as you start. If you are a beginner, try walking a short distance around your house. As you get stronger, you can pick up the pace and cover longer distances.
Try to walk for at least 15-20 minutes a day. You can even do it during your lunch break at work. When the weather is uncooperative, try taking a few steps at your local mall or gym.
7. Leg raises
This is one of the classic exercises you probably remember from high school gym class. Lift or leg lift, use the weight of your leg as resistance to strengthen your lower body.
• Lie down in a comfortable position on your mat. Keep your arms naturally at your sides and bring your legs together so that your ankles almost touch.
• Raise your legs slowly and gently until the soles of your feet are facing the ceiling. Hold for 2-3 seconds, then slowly lower them back to the starting position. Try to do at least 15-20 of these.
The great thing about this and other exercises is that they can be modified to suit your needs. If you can’t lift your legs that high, lift them as high as you can comfortably. You will still get benefits from it.
8. Donkey kick
Having powerful legs is one of the benefits of regular lower body workouts. This classic exercise works on your hips and glutes. Say goodbye to those unsightly saddlebags.
• Place your knees and hands on the exercise mat, with your knees aligned under your hips and your hands under your shoulder. Keep your back flat and tuck your chin slightly towards your chest.
• While keeping your left knee bent at a right angle, lift your left leg back and toward the ceiling. Imagine that you are a donkey and you are kicking in slow motion. Gently return to the starting position.
• Now switch and follow the same steps with your right leg. Raise your leg only as high as you can comfortably do so. Your goal is to do 10 to 15 reps.
9. Buttock bridge
Give your glutes an efficient workout with this simple exercise. You will also feel something invigorating and strengthening in the lower back and legs. A glute bridge can also be modified to suit your needs.
• Lie down comfortably on your mat, facing the ceiling. Bend your knees and place your feet flat on the mat. Place your arms naturally at your sides with your palms facing down.
• Now use your hip muscles to lift your body off the mat until your shoulders, knees, and hips are aligned, like a bridge.
• Hold the position for 2-3 seconds, then slowly return to the starting position. This is a rerun. Your goal is to do at least 5-10 reps.
10. High kicks
When you feel like showing off your Rockette talents, this exercise is ideal. You will work your hips, calves, knees and glutes. All the equipment you need is a sturdy chair and you are ready to enjoy your daily lower body workouts.
• Place your sturdy chair in front of you on your exercise mat. You can keep your hands at your sides or place them on your hips, whichever is best for you.
• Now quickly lift your right foot and tap it against the edge of the chair. Let it drop gently to the starting position, then lift your left foot and do the same. The movements should be fast and smooth, almost like when you kick, but you are not.
• Do your best to keep your upper body and back straight while exercising. Alternate your feet for about 3-5 minutes.
If you want to add a little resistance to your upper body, try doing this exercise while holding a light weight in each hand.
Final thoughts on lower body workouts
You don’t need to go to the gym for beneficial lower-body workouts when you can do daily walks, in addition to doing squats and burpees. Many of the best exercises don’t even require special equipment. Before doing these or any new exercises, talk to your GP or a certified fitness instructor to find out the right plan for you.