By Srijita Poddar
Hi my beauties,
How are you all doing? We have just finished one round of festivities here in Bengal, and while we did enjoy a lot, our appetites were also satiated a little more than required. Therefore, to deal with the festive season weight gain and to look our sizzling best in Diwali, it is time we start brushing up our home workout skills. We all want to have that perfect lower body, which is a problem area for most of us Indians, and therefore here are some simple at home moves that you can try for a better lower body.
1. Watching TV side Leg Raise:
This is the perfect workout you can do while watching TV. It requires very little space and really tones up those inner thighs to perfection. Lie on your left side, rest your head on your left arm, and place your right hand on the floor in front of your chest. Your legs should be straight with your right leg on top of your left leg. Without moving any other part of your body, slowly raise your right leg as high as you can. Pause, then return to the starting position.
2. Hip Raises before going to bed:
A simple exercise which requires no space and no equipment but manages to tone those hips and thighs giving them all the oomph required. Lie face up on the floor, with your knees bent and feet flat on the floor. Squeeze your glutes and press into your heels to raise your hips until your body forms a straight line from your shoulders to your knees. Pause, then slowly lower back to the starting position. That’s one rep. Try performing 15 reps which will make up one set. Repeat for 3 sets.
3. Cross-Body Mountain Climber:
Sometimes, our love for outdoor activities needs to be compensated and if it gives the bonus benefit of a great lower body, then who is complaining? One such multi-functional move is the cross body mountain climber which target your shoulders, biceps, abs, thighs, legs and glutes. Start at the top of the push up position, with your body forming a straight line from head to heels. Keeping your abs braced, pick up your right foot and slowly bring your right knee toward your left shoulder. Then return to start. Repeat 15*3 times.
4. The Clamshell:
Another simple exercise which requires no equipment or fuss is the clam shell. It is a famous Pilates moves practised by the best of celebrities. All that needs to be done is Lie on your left side with your hips and knees bent 45 degrees. Stack your right leg on top of your left leg, heels together. Keeping your feet together and left leg on the floor, raise your right knee as high as you can without your heels coming apart. Pause, then return to the starting position. Repeat 15 times in 3 sets.
5. Side Lunges while cooking:
Often, you have nothing to do while the water is boiling for cooking, or the oven needs standing time. That is the best time to get some side lunges done. This exercise will target your quads, hamstrings, glutes and core. To start, stand with your feet hip-width apart, hands on your hips. Take a wide step to the left, letting your left foot point diagonally away from you and keeping your right foot planted. Keeping your weight in your heels and your chest lifted upwards, turn your left foot and knee out slightly, as you sink down into a lunge. Make sure your knees do not come over your toes. Next, push off with your left leg, engaging your inner thighs and glutes, and bring the leg back to the neutral starting position. Repeat on the other side, alternating sides for a minute.
6. Reverse Lunges:
Another variation of lunges, which can be done with the side lunge is the reverse lunge. This will also target the core, glutes and hamstrings. All you need to do is, begin standing with your feet hip-width apart, hands on your hips. Shift your weight onto your left leg and step your right leg straight behind you. Lower directly downwards until your front and back knees are at 90-degree angles. Hold for one second. Next, engage your left thigh and push off your right leg, coming back to a neutral, standing position. Repeat on the other side, alternating sides for a minute.
7. Waistline Whittler:
We all love multi-tasking. We also like multi-benefit exercises and waistline whittler is one of them. It deals with the problem area of waist while overall toning the entire body. Start by lying on your right side with upper body propped up on right forearm, right knee bent, left leg extended, hips stacked. Lift hips off the floor as you bend left elbow and left knee, tapping left elbow to left thigh. You should feel this in your left oblique. Return to start. Do 20 reps, and then repeat on opposite side.
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One thought on “7 Home Exercises For Better Lower Body”
i have bookmarked this….great aricle