Strength in the lower body helps us in many ways, when we walk, when we run and when we want to increase our stamina. The primary lower body muscles that you should focus on are the abductors, or the outer thigh muscles; the adductors, or internal thigh muscles; the gastrocnemas, or muscles of the calves; the gluteus maximus, or the buttocks; the muscles of the back of the thigh; and the quadriceps, or the frontal thigh muscle. To strengthen these muscles, you will need to do a lot of exercises.
Steps
Step 1. Strengthen the inner and outer thighs
You can use a machine or resistance bands.
- Machine - sit with your legs inside the machine and your feet on the supports while pushing the weights with the outside of your thighs. To work the inner thighs, place your legs on the outside of the machine with your feet on the supports and your legs apart. Bring your legs together, pushing the weight. Repeat both exercises 8-12 times.
- Resistance bands - wrap garments around your ankles. Stand up and lean against a stable object, making sure you have enough room to move your feet sideways. To work the outer thighs, keep one leg still and push the other leg away from you by forcing the band. To work the inner thighs, start in the same position, but instead of moving the foot outward, cross it in front of the body on the other side by forcing the band. You will need to repeat this exercise 8-12 times for each muscle and each leg.
Step 2. Use your body weight or weights to work your calf muscles
- Free Body - Stand on a raised surface with the soles of your feet stable and your heels protruding from the edge. Slowly lift the other foot off the ground and using the supported leg, push the body up, then return to the starting position. Repeat 8-12 times and then switch to the other leg.
- Weights - stand on an even surface with a weight on each shoulder, which you will hold in place with your hands. Slowly rise to your toes and return to the ground. Repeat 8-12 times per set.
Step 3. Strengthen your thigh muscles using a machine
- Using a leg extension machine, sit and place your legs behind the bar. This should rest on the front of the ankles. Slowly push forward against the weight to fully extend your legs in front of you. Slowly return to the starting position. Repeat 8-12 times per set.
- Use the supine machine. You will be lying on your stomach at an angle. Put your ankles under the bar. Slowly push against the bar to raise it towards the ceiling, until your legs are at an angle greater than 90 degrees. Lower the legs and the bar back to the starting position. Repeat 8-12 times for each set.
Step 4. Perfect the lunge to strengthen the glutes
You can do this exercise with bodyweight or with weights.
Stand with your feet shoulder-width apart and your arms at your hips. If you wish, you can grab some dumbbells. Take a long step forward, keeping your back foot on the ground. When your front foot is firmly in place, bend your knees and lower yourself towards the floor. Get up slowly and return to the starting position. Repeat 8-12 times per set for each leg
Step 5. Do squats
Squats are a way to train using only your body weight. Try doing single-leg squats, which being more challenging allow you to strengthen your muscles more and do it faster.
Step 6. Eat more protein
- Collect information on proteins. Go to your local library and look for a book on this substance. Do some research on the internet and document yourself. Protein is essential in the human diet.
- Read the labels of everything you eat or drink. Scroll until you find proteins. Try to incorporate foods that contain at least 5-10g of protein into your diet. Avoid eating too much fat and carbohydrates.
- Find out which foods are best for a sportsman. Here are some examples of protein-rich foods: eggs, beans, meat.
- Learn about the role of proteins. Proteins are the molecules that make up muscles and that repair muscle tissues. After training, proteins promote cell regeneration. It is essential to get enough protein as part of the diet.
- Try eliminating foods from your diet. Avoid processed foods and fast foods, those that contain added sugar and saturated fat.
Advice
- The muscles you are training should be fatigued and burn slightly at the end of each set.
- One rep is a complete exercise
- Usually a set consists of 8-12 repetitions.
- The number of reps and sets you should complete depends on your fitness condition.
