Basic workouts for lower body Vol 2

Are you tired? You must not be, cause you're just getting started and this is just the basic workout routine which i'm sharing and in the future you need a lot more efforts to perform a whole new set of challenging and complicated workouts, but still if you are feeling it is too very hard for you better keep yourself energized by drinking a lot of water which will keep you hydrated and in turn see to that you don't get tired soon. But if its the condition of your health or the body which is affecting your performance you need tot start up with a new diet plan so as to make it much efficient, but to do so you need to follow a healthy diet routine which supports your workouts and also makes you more energetic and active when you are performing your workouts. 

Previously i shared the basic set of workouts for hips which you have to follow to build strength specially to perform your workouts and get toned up effectively and fast. Now i will share a set of simple workouts for your thighs as most of the muscles in your lower body are suppressed in your thighs and the fact that most of power is generated from your thighs for any physical activity, workout or sport you are going to play.

Thighs

Thighs workout number 1

The basic squats

Squats is a basic and the most fastest way to build and tone up your muscles around your thighs and your legs. It not only tones up your muscles but also gives you excessive strength which can be a big advantage for you and your workouts.

1- Start up by standing straight,chest up and feet closer but no too close.

2- Keep both your feet completely flat to the surface and squat down as low as you can.

3- Hold that position and then slowly return back to your beginning position feeling the tension on your thighs and your lower back.

4- This will strengthen your outer thighs so repeat and stop when if you feel any overwhelming pain is coming up.Do as much as you can, the more you do,the more strength you build and more your thighs get toned.You can even use weight for building more mass.But without weights is much sufficient.

Thighs workout number 2

Single leg raise

This exercise is performed when you are lying flat down on the floor and can be easily performed with not much difficulty but still it has good results coming up for you.

1- LIe flat facing upwards with your hands resting by the side.

2- Lift any one of your legs and bend the other knee so that the foot is kissing the floor.

3- Use your leg which is grounded and push into the floor and push your hips up to your shoulders.

4- Keeping your extended leg which is in air lower your hips down with control and repeat 10-12 times.Once completed with one leg, switch to the next leg.

Lower back 

Lower back exercise number 1

Running high knees

This is my favorite workout for lower back cause it easy and can be performed anywhere and is even very very simple as it does not require much efforts and strength but still gives you awesome results. It is a very effective workout for women because of its simplicity and even the shaping and toning of lower back which is essential not only for women but for everyone.

1- As usual stand straight with your chest up and make sure you have enough space, make yourself comfortable.

2- Place your legs a little wider than the actual standing position and slightly bend your knees as it maximises the muscle endurance on your lower back.

3- Keeping one leg completely straight, lift your other leg into the hair and raise till your hips.

4- Hold this position for a few seconds and feel the muscles behind your back and then slowly bring down your leg and then once you are aware of the motion you can fasten the process up and even start running in a similar fashion. Repeat and switch to your other leg.

Lower back exercise number 2

Hugging knees

The name might sound funny but it is a great workout which anyone can do not just the people who are fit. But it requires a lot of flexibility but it easy, you just need to go through my stretching exercises which i shared in my previous posts.

1- Lie flat on the ground or a mat and face upwards towards the ceiling resting your whole body in a straight alignment.

2-Raise both your knees and bring them all the way up and try touching your nose in the middle of your knees. 

3-Feel the stretch and tension on your lower back and build more of it by pulling your knees much more using your hands.But do not over pull them as it might cause an injury. 

4- Do not forget to breathe in and out whilst doing this workout. Repeat for 5-8 times and then increase the count gradually.

All the best.