The lower body is the foundation we sit. Whether you climb stairs at home, stand in a chair, or ride on a train, we use more legs, buttocks, and core muscles than anything else. Therefore, it is reasonable to take care of them with a lot of legs and buttocks.
“The lower body strength is absolutely important in maintaining balance and stability. This greatly reduces the risk of falls and injuries that affect the quality of life of a person. It can also help to improve and maintain mobility,” he says. Paulina SquanovskaCertified personal trainer and Les Mills UK trainer.
Fortunately, there are many other exercises that can train maximus, core and legs. I asked Paulina to inform her about her favorite things.
1. One leg balance
The unusual balance looks simple, but it is a good exercise to enhance the muscle strength of the lower body and core muscles and improve the balance.
SKładanowska says, “You can do it anywhere while you are in a line or talk to your friend, and it is amazing to improve leg exercise, core activation, ankle and knee stability. All of this is important for walking, running and jumping.”
How to balance with one leg:
- Stand your feet with your hips.
- Raise one foot from the floor and keep the other side gently.
- Give your stomach and tighten the gluteus.
- Keep both sides for 20-30 seconds.
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2. The buttocks
One of the most effective maximal muscles, the gluteus legs, are very helpful for all lower body movements, regardless of the classic strength exercise or weight pillates exercise at home. It aims to be the maximus that is essential to making the biggest muscle and strong maximus in the buttocks.
In addition to better mobility, balance and muscle strength, strong maximus can help to help reduce or prevent back pain by supporting back and relieving pressure.
Here’s how to do the buttocks.
- Bend your knees and lie on the yoga mat with your heel close to your butt.
- Take your butt to the ceiling while actively tightening your butt.
- Do not bend your back.
- Keep your butt for 1-2 seconds.
- Go back to the floor while maintaining the gluteus.
- Repeat the exercise 8-12 times.
Expert Tips: If you want to make this exercise more difficult, let’s put a dumbbell in front of your butt. This will cause a load on the buttocks and it will make it harder to exercise. You can also use a resistance band.
If your feet feel unstable, it is very similar to the shell shell movement and can be comfortable on the yoga mat.
3. Crab walk
Składanowska says, “This exercise is one of my favorite ways to move, so I’m always happy to do this in class.” “We use multiple muscle groups in the body, including hips, buttocks, legs. It is also excellent for improving balance and stability because the body is forced to stabilize while moving left and right.”
You need a short time to take a walk. Resistance band. Wrap your legs right above your knees before you go out.
Here’s how to take a walk.
- Stand your feet with your shoulders width and put your resistance band right above your knees.
- Put your feet out (or wider), bend your knees, and sit back slightly.
- Push your knees outward with your toes.
- Move 4-8 steps to one side and move to the other side.
Expert Tips: To make this more difficult, you can bend your knees more. The trainer says, “The more you bend your knees, the harder it will exercise.”
