5 Simple movements to form lower body muscles

You may be used to lifting weights,push up, untilpull upto strengthen the arm and back muscles. However, what about the muscles of the lower body? Often times overlooked, you also need to build your lower body muscles so that your posture is more ideal. So, what movements can build the muscles of the thighs, calves and buttocks? Come on, read on for the following reviews.

Why do lower body muscles need to be shaped?

If you pay attention, most people who like fitness spend longer time to train the muscles of the upper body. Starting from the chest, shoulders and back. Only a handful of them focus on building their lower body muscles.

Yes, besides your upper body muscles, it is also important for you to build your lower body muscles. Starting from the quadriceps, hamstrings, calves, and gluteal muscles that are in the buttocks. Of course it will look strange if you already have a broad chest and broad shoulders, but the size of the calves and thighs is too small or large.

Not only is it important for appearance, having strong lower body muscles can also support your daily activities. Good for walking, jumping, climbing stairs, cycling and other daily activities.

Movement to form the muscles of the lower body

The muscles of the lower body, especially in the thighs, have more muscle mass than any other part of the body. For this reason, Michael J. Joyner, MD, a physiologist from the Mayo Clinic, revealed that resistance training is needed to burn more calories in the body, especially in the legs.

The more muscle mass you burn, the more calories you burn. Relax, you don't have to bother doing strenuous exercise, really!

Come on, practice the following simple movements that can form the muscles of the lower body, namely:

1. Jogging

Not just being a warm-up part, jogging can also form the muscles of the lower body, you know! The reason is, this movement involves the muscles along the legs, starting from the quadriceps, hamstrings, groins, to the calves.

It should also be noted that the legs and buttocks are the two parts of the body that have the largest muscle group. Because of this, you certainly need more energy so you don't tire quickly after exercise. The trick is to eat the right foods and drinks before exercise.

A sports nutritionist, Penny Hunking, advises you to drink juice first before starting to exercise. To be healthier, make your own fruit juice by mixing apple juice, skim milk, fat-free yogurt, and berries. This drink is guaranteed to make you more enthusiastic and powerful before exercising.

2. Side lunge

This one movement is effective for training the strength of the leg muscles, from the thighs to the calves. Before starting, prepare 2 pieces first dumbbell to maintain balance as well as tighten the hand muscles.

How:

1. Spread your legs so that they are parallel to the shoulders. Then, each hand held one dumbbell.
2. Step your right leg forward, then bend your knee at a 90 degree angle. Hold for 2 seconds. Feel the muscles in the abdomen until all parts of the legs tighten.
3. Step back and return to the starting position.
4. Do the same with the left leg. Repeat 8-12 times for each leg.

3. Squats

Source: Self

Reporting from WebMD, squat is the most common exercise for building thigh muscles and toning the buttocks. However, this movement must be done with care to avoid knee injury.

Here's how to safely do it squat to form lower body muscles:

1. Stand with your feet shoulder width apart. The position of the hands can be straight forward or in front of the chest and clenched into fists.
2. Squat until your knees form a 90 degree angle. Hold for 4 seconds, then return to a standing position.
3. Do this 10 times and feel the changes in the muscles of your legs and buttocks.

4. Squat jump

Source: Self

Squat jump is a physical exercise that consists of 2 movements, namely squatting and jumping. This movement is actually a variation of the squat. The difference is, you have to jump to tighten the muscles of the thighs, calves and buttocks.

How:

1. Stand with your feet shoulder width apart. The position of the hands can be straight forward or in front of the chest.
2. Squat until your knees form a 90 degree angle, then jump as high as you can. Swing your arms downward to push your jump higher. Keep your head and back straight.
3. When you land, bend your knees to a 45 degree angle.
4. Do as many of these movements as you can. Remember, understand what your body is capable of and stop immediately if your leg hurts.

5. Single-Leg Deadlift

To form the muscles of the lower body, especially in the hamstrings, quadriceps, and shoulders, you can do the movement single-leg deadlift. Before doing this, prepare 2 pieces dumbbell or a stick for balance.

How:

1. Stand with your feet shoulder width apart. Then, each hand held one dumbbell.
2. Lift your right leg to the back, as in the illustration. Make sure your gaze remains focused forward, bending your body straight down slowly.
3. Make sure your back is parallel to the floor. Keep your body in balance.
4. Next, lift your body back to its original position. Feel the muscles of the hamstrings, glutes, and stomach tighten.
5. Change position using the other leg. Do this 10 times on each leg.

x