logo
g Text Version
Beauty & Self
Books & Music
Career
Computers
Education
Family
Food & Wine
Health & Fitness
Hobbies & Crafts
Home & Garden
Money
News & Politics
Relationships
Religion & Spirituality
Sports
Travel & Culture
TV & Movies

dailyclick
Bored? Games!
Nutrition
Postcards
Take a Quiz
Rate My Photo

new
European Travel
Action Movies
Bible Basics
Houseplants
Romance Movies
Creativity
Family Travel


dailyclick
All times in EST

Full Schedule
g
g Exercise Site

BellaOnline's Exercise Editor

g

Lower Body Exercises in Encyclopedia


Straight Leg Raises
•Lie on your back, knees bent, feet flat on the floor.
•Engage your abdominal muscles and extend your left leg straight.
•Lift the extended leg 6-12 inches off the floor, pause and gradually lower to the floor.
•Do 10 lifts then switch legs and repeat.

Squat
This is one of the most popular and well used exercises for the lower body. It involves almost all of the lower body muscles. There are numerous ways to do squats. Here is the most common form:
•Stand tall, spine straight, feet shoulder width apart.
•Let your arms hang loosely at your sides with a 3-5 lb. dumbbell in each hand.
•Begin bending your knees and lowering your body. Keep your back straight, leaning forward slightly as though you were going to sit down into a chair.
•Go down as low as comfortable watching to make sure your knees do not go past the toes.
•Rise back to the start. Repeat 10 times, then rest briefly and do another set of ten.

Lunge
This is another popular exercise used in lower body workouts. There are many forms of lunges; this is the most common version:
•Stand tall, spine straight, feet hip width apart. Let your arms hang on either side of your body with a 3-5 lb. dumbbell in each hand.

•Take a step forward with one foot, bend the knee and lower your body.
•The knee on the back leg should be almost touching the floor.
•Push yourself up and back to starting position.
•Repeat 10 times on each side, then rest briefly and do another set of ten.

Table Pose Leg Lift Series
In the following group of exercises each begins in a table pose position. Table pose is on your hands and knees; the hands are shoulder width apart and directly under shoulders; knees are hip width apart directly under hips. You can wear ankle weights to increase the intensity.

Cat Pose Lift
•Extend your right leg straight out behind you, keeping the spine long, and your face towards the floor.
•Touch the floor with your right toes then bring the leg back up, straight out behind you.
•Draw your right knee in towards your chest and dip your head down to meet it, then return the leg straight out behind you.
•Repeat 10 times on each side, then rest briefly and do another set of ten.

Bent Knee Press
•Extend your right leg straight out behind you, keeping the spine long, and your face towards the floor.
•Bend your knee and flex your foot.
•Press your foot up towards the ceiling and back to start, keeping the knee bent.
•Repeat 10 times on each side, then rest briefly and do another set of ten.

Bent Knee Lift
•From the hands and knees position take your right leg with the knee bent and lift it out to the side. Try to bring your knee even with your hip.
•Return your knee to the floor and continue.
•Repeat 10 times on each side, then rest briefly and do another set of ten.

Gate Pose Leg Lift Series
The exercises in the Gate Pose Series begin in a Gate Pose. Start on your knees, arms at your sides. Take your right leg out to the right, toes facing forward and touching the floor. Lean to the left placing your left hand on the floor directly under your shoulder and your right hand on your waist. You can wear ankle weights to increase the intensity.

Side Gate Leg Lift
•Lift your right leg until it is even with your hip then lower it back to the floor.
•Lift and lower 10 times on each side, then rest briefly and do another set of ten.



Add Lower+Body+Exercises+in+Encyclopedia to Twitter Add Lower+Body+Exercises+in+Encyclopedia to Facebook Add Lower+Body+Exercises+in+Encyclopedia to MySpace Add Lower+Body+Exercises+in+Encyclopedia to Del.icio.us Digg Lower+Body+Exercises+in+Encyclopedia Add Lower+Body+Exercises+in+Encyclopedia to Yahoo My Web Add Lower+Body+Exercises+in+Encyclopedia to Google Bookmarks Add Lower+Body+Exercises+in+Encyclopedia to Stumbleupon Add Lower+Body+Exercises+in+Encyclopedia to Reddit



 



RSS | Related Articles | Editor's Picks Articles | Top Ten Articles | Previous Features | Site Map




For FREE email updates, subscribe to the Exercise Newsletter


Past Issues


print
Printer Friendly
bookmark
Bookmark
tell friend
Tell a Friend
forum
Forum
email
Email Editor


Content copyright © 2014 by Terri Johansen. All rights reserved.
This content was written by Terri Johansen. If you wish to use this content in any manner, you need written permission. Contact Terri Johansen for details.

g


g features
Plyometric Exercises - Instruction and Examples

Seven Stretches to Relieve Tight Hips

Why You Need to Warm-up Before Exercising

Archives | Site Map

forum
Forum
email
Contact

Past Issues
memberscenter


vote
Poetry
Daily
Weekly
Monthly
Less than Monthly



BellaOnline on Facebook
g


| About BellaOnline | Privacy Policy | Advertising | Become an Editor |
Website copyright © 2014 Minerva WebWorks LLC. All rights reserved.


BellaOnline Editor