Lower body strength is most crucial to men particularly who wants to have stunning looks and strong muscled body. Working out those muscles that target on improving the lower body strength will help men get the structure particularly when done so with the help and guidance of a qualified Physical Fitness Trainer.
Here Are 15 Simple Tricks To Build Lower-body Strength For Men:
1. Warming Up The Muscles
No workout must be done without dong warm up exercises. Warm up exercises warms up the muscles and make them ready for strenuous work outs.
Working out cold muscles can cause damages to ligaments resulting in pain and cramps.
2. Get Energized
Having the basic energy to exercise is the biggest requirement. Blend 200g raspberries, 250ml semi skimmed milk, 250ml apple juice and 250ml fat free yoghurt. This makes a nutritious pre-workout energy drink.
3. Boat Rowing
Doing a 2,000m sprints on a rowing machine making the legs do the complete work by maintaining the arms straight gives the leg the mass and acts as a good cardio work out also. Mixing Nordic skiing sessions and rowing along with Boat rowing will fetch maximum results.
4. Lunges Help A Lot
Keeping your feet 12 inches away from each other, lift the dumbbells one in each hand with head straight up. Stepping forward with the left leg, bend till the thigh is parallel to the floor. Do this alternatively with the other leg. The pressure will be on the legs and lower body thus strengthening the same.
5. Kicking Back Exercise
Bending down on kneels and hands raising one of the legs behind a few inches away from the floor and then maintaining it at a ninety degrees position contracts the Glutes. Continue doing this with the other leg.
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Doing three sets of 20 times each leg will strengthen the lower portion of the body
6. Keep Down
Carrying a barbell with both the hands, bend your knees till the thighs are parallel to the floor. Hold on in the same position for 4 seconds and return back slowly to the original position. Dumbbells must be lowered as your body gets lowered down and lift them up when you raise yourselves up.
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7. Stretching Out
This is done by standing on the left leg raising the right leg behind towards the maximum left possible. Lowering in the position of one legged squat till the opposite leg touches the ground with dumbbells in both the hands above the head helps strengthen lower part of the body.
8. Shape Up Your Calves
Holding one dumbbell on each hand, stand on your heels with the toes raised up a few inches above the ground level. Slowly land on your toes and lift yourself up a few inches.
Lower yourself. Three sets of ten every time will strengthen the lower body and tone up the same
9. Clenching Helps
As many times as possible during a day and respective of the place you are in, this can be done silently. Clench the cheeks of both the buttocks individually for a few seconds and release. This will make the buttocks firm tightening up the concerned muscles
10. Be Seated
Positioning your leg pad across your thighs keep the balls of your foot on the platform for the purpose in a seated calf raise machine. Maintaining the balls in the platform and releasing the locking mechanism, lower the heels. Pause and return to the original position.
Positioning your legs shoulder distance apart and hands crossed in a cross manner in front, do the regular squat but instead of rising up in a normal manner, jump up. This is very effective than a normal squat.
12. Carving The Calves
Placing the balls of the feet in a raised position around 12 inches away from each other, in a sitting position, hold the barbells on the thigh just above the knees. Pointing the tow down, raising the feet to the maximum possible levels will care the calves
13. Hold Up Hamstrings
Lying on the floor with feet up on a chair raising the torso creating an arch balancing on the hands and feet make a good exercise for the hamstrings and tones your lower body
14. Thick Thighs
Doing leg press kinds of exercises makes the thighs look as strong and thick as trees. Check with your Fitness Trainer for such specific exercises
15. Stretch And Glutes
Single leg pelvic lifts helps a lot in toning the Glutes. Lying on the back with the right knee bent position, crossing the other leg over the opposite direction with palms on the side and clenching the buttocks helps tone the Glutes muscles