Regardless of the cause, women seem to gain lower body fat faster and more often than men. Not saying that as a bad thing, it just happens to be true. As a woman myself, I know that while it’s nothing to be ashamed of, it can make you feel extremely embarrassed. Yes, most of us don’t have time to go to the gym. We have jobs to find, mouths to feed, and homes to clean.
Don’t be afraid! You can hit the snooze button, skip the guilt of not going to the gym and read this blog instead. To strengthen your lower body and lose fat from your hips and thighs, there’s nothing like doing lower body exercises to work out.
High Knees
What You Aim For:
- Calves
- Glutes
- Hamstrings
- The quads
High knees are not a difficult exercise to do. To start, stand straight with your feet close together, place your hands in front of you with your palms facing down. Once in place, start running in place, bringing your knees up as you walk. While doing this try to gently touch your hands with your knees for best results. Do 3 sets of 20 for best results.
Squats
What They Aim For:
- Glutes
- The quads
- Hamstrings
- Calves
This is another exercise that targets the lower body well. Most people can do squats, by raising your arms in front of you and kneeling until your hips touch your calves. Doing this for 3 sets of 12 reps will definitely make a difference in how well-toned and fat-free your lower body is.
Wall Sit
What You Aim For:
- Glutes
- Calves
- The quads
- Hamstrings
This simple exercise is more effective than you might think. It’s also a game we used to play in high school to see who could do the most and hold the position the longest. In case, you are not sure how to do this, here are some instructions. Stand with your lower back, and your hips against the wall. Once you’re against the wall, jump into the landing without landing, of course. Breathe in as you place your hands on your thighs, holding the position for 30 seconds. Get up, rest, and repeat. No equipment or special movements are required for this lower body workout. For best results do 3 sets of 30 second holds.
Some Exercises You Can Try
These are the main exercises that can help you lift your lower body and lose that fat you are ashamed of. However, there is a long list of other physical exercises that you may want to try as well. We will list them below.
- Jump squats
- Side lunges alternate
- Plie Squat Calf Raise
- The lungs
- Standing side leg kick
- Hip thrust
- The ass is kicking
- Spider riders
- Leg circles
- The leg lifts
- Side-lying leg raises
- Butterfly pose
All of these lower body exercises target several different areas of the lower body. You can decide which exercises are right for you or you can do them all. The choice is yours.
Now that we know a few exercises you can do at home to help your lower body, it’s time to discuss some safety tips you need to follow when doing so. In this next section, we will do just that.
The last thing you want is to end up injured when you are doing the very exercises that are supposed to help you.
Talk to your doctor: The first thing you want to do is talk to your doctor about the exercise program you want to start. While exercising your lower body is a good idea, you need to make sure you don’t have any pre-existing or undiagnosed conditions or injuries that could be worsened by certain procedures.
Instead, talk to your doctor and let him help you start the best routine for you.
Avoiding injury when exercising it is also very important. Make sure you take 5 to 10 minutes to warm up before you start, and the same 5 or 10 minutes to cool down properly after your session is over.
Don’t just run into things and do all the physical exercises below at once in the beginning. Start with one or two a day for half the reps and sets, then work your way up from there until you do the amount you want to do.
You should always listen to your body when it comes to how hard you work. If your muscles are so sore that you can’t walk or you’re too tired, you probably don’t need to exercise that day. In fact, it is best to start by exercising one day, and then take the next day off. Skipping a day can allow your body to rest, but still, you can go when you’re ready to exercise again.
You probably don’t need to be reminded of this, but it doesn’t matter. You need to stay hydrated when you exercise. Some people think that because they exercise at home, they don’t need to drink a lot of water. It’s just as important to drink water when you exercise at home as it is when you exercise at the gym. Staying hydrated keeps you from getting sick. Severe dehydration can land you in the hospital or worse. So drinking water is very important.
This concludes our blog on the best low back exercises and exercise safety tips for women. Remember, your body shape should never embarrass you. However, if you want to lose fat and tone your lower body, these exercises will definitely help you move in the right direction. Until next time, keep exercising everyone.