This is more than half into the year and you haven’t accomplished any body goals, oya nau let’s gather here. If your goal is to build stronger legs, tone your thighs and get your lower body working properly, you don’t necessarily need an expensive gym membership.
Sometimes, your body weight is enough to give your legs the assignment.
Here are six simple exercises you can add to your routine.
1. Squats
Squats are one of the easiest places to start if you want to work your lower body.
They engage your thighs, glutes and core, while also helping improve your overall leg strength.
Start with regular bodyweight squats, then increase your reps as you get stronger.
In essence, if you want a defined bunda, do that squats!
2. Lunges
Lunges are another great way to work your thighs and glutes while also challenging your balance.
Step forward with one leg, lower your body until both knees are bent, then push yourself back up.
Do the same thing with the other leg.
Your thighs will definitely have something to say afterwards.
3. Jumping Jacks
Don’t underestimate jumping jacks because they look simple.
They get your heart rate up while engaging your legs, thighs and calves, making them a good way to add some cardio to your lower-body routine.
And if you haven’t exercised in a while, even a few rounds will remind you that your body has been waiting for you to behave.
4. Glute Bridges
Lie on your back, bend your knees and keep your feet flat on the floor.
Then lift your hips towards the ceiling, squeeze your glutes and slowly lower yourself back down.
This exercise mainly works your glutes and hamstrings, making it a simple addition to any lower-body workout.
5. Calf Raises
Want to give those calves some attention?
Stand upright with your feet about hip-width apart, then slowly raise your heels until you’re standing on your toes.
Lower yourself back down and repeat.
It’s simple, but after enough reps, your calves will stop pretending they don’t know what’s happening.
6. Jump Squats
Now we’re taking the regular squat and adding some chaos.
Perform a normal squat, but instead of simply standing back up, jump upward and land softly before going into your next squat.
Jump squats work your quads, glutes and calves while also getting your heart rate up.
Start with a manageable number of reps and focus on landing softly rather than trying to jump as high as possible.
Sha Remember
You don’t need to do all six exercises at once. Start slowly, focus on proper form and increase your reps or sets as you get stronger.
And please, don’t wake up on Monday and decide you’re doing 200 jump squats because you watched one fitness video. Your legs have not offended you.
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