Best Exercises To Have A Defined Body

Doing a regular lower body strength training can help shape your legs, hips, and glutes, increasing lean muscle mass in those areas. You will strengthen your quads, hamstrings, glutes, and calves.

Having a strong and fit lower body also helps you get through the day more easily. It can also improve your performance during sports activities such as running and cycling, or team sports such as soccer or football. There are numerous leg, hip, and glute exercises to choose from.

But the best exercises for the lower body involve multiple muscle groups and joints in compound movements. The following exercises can be performed together as a complete lower body workout or incorporated into a full body weight training routine.

The best exercises for the lower body

Dumbbell lunge

The basic lunge is one of the most effective exercises for the lower body because it works the hips, glutes, quads, hamstrings, calves, and core.3 It can also be a good stability challenge.

You must master the basic lunge before adding resistance to a dumbbell lunge. When adding dumbbells, start with a light resistance (2 to 5 pounds) and add weight as you become more comfortable with the movement.

Stand with your feet hip-width apart with a dumbbell in each hand. Let your arms hang at your sides with your palms facing your thighs.

Take a big step forward with your right leg, bending your knee until your front thigh is almost parallel to the floor.

The left leg will also bend to accommodate the right and the left heel will lift off the ground.

Push through the right heel, engaging the core, hamstrings, and glutes on the right side, and bring the right leg back to the starting position.

Repeat the sequence on the same leg several times before switching to the left side, or you can switch sides with each repetition.

Try to do at least 5-7 reps on each leg.

For ease of movement: If you're not ready for a forward lunge, try a backward lunge. It is a similar movement, but you will step back with each leg instead of forward. This movement is easier to control.

Shoulder dumbbell squat

The basic squat is another basic lower body exercise that you must master if you really want to train your hips, thighs, and glutes. Once you've improved your squat form, add resistance with a dumbbell or barbell, if applicable.

To perform a dumbbell shoulder squat, start with 2 to 5 pound weights. When you feel like you can stay in shape, add more weight to challenge yourself.

Start with your feet slightly wider than your hips apart. Place a dumbbell on each shoulder.

Drop your hips back and down as if reaching your buttocks toward a chair behind you. The knees are bent, but the heels are planted on the ground. The torso stands tall and strong with the chest open and facing forward.

Continue lowering your hips until your thighs are parallel to the floor (or lower).

Press your heels to lift your body back to the starting position.

Do 7 to 10 repetitions.

For ease of movement: If you are new to strength training, you can start by doing this squat without weight. When you feel more comfortable, add the weights.

 

We hope you enjoy watching this video about Best Exercises To Have A Defined Body

Source:Holly Dolke

 

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