Resistance training has many unparalleled benefits for everyone, of all fitness levels and ages. Any exercise that places pressure on the muscles is a form of resistance training, whether you choose to lift weights at the gym or exercise using your own bodyweight. Not only does resistance training improve your overall health, but it is also one of the best ways to prevent health complications and diseases such as such as osteoporosis and diabetes. Strength training also boosts your metabolism and is one of the best ways to burn fat and shape your body naturally.
Here are some of my favorite lower body exercises that can be done anywhere, whether you are at home, at work, or abroad in a hotel room.
All you will need is a chair! You can also use a pair of dumbbells or water bottles to make the exercises harder. Repeat each exercise three times and complete at least 12 to 15 repetitions. You will be sore tomorrow!
Stand with your feet slightly closer together than shoulder width apart. Using a slow and controlled movement, squat backward as if you were about to sit on a chair. Make sure you keep your knees behind your toes at all times to prevent injuries. Drop down until your quadriceps (the muscles of the front of your thighs) are parallel to the ground. Hold this position for two seconds before repeating the movement.
Stand upright with your back straight. Slowly lunge forward with one leg and lower yourself down to the ground as if your back knee were about to touch the floor. Drop down as low as you can and keep your back knee in a 90-degree angle. Hold for two seconds before returning to the start position. When doing the lunge, keep your back straight and do not let your knee pass in front of your toe. Repeat the same movement on the other leg.
This is a great exercise to target the glute muscles (the muscles in your butt). Lie down on your back and place your feet on the ground while keeping them slightly apart. Keep your arms straight by your sides and slowly raise your butt up. Lift to your maximum position and hold for two seconds before returning back to the start position.
Stand upright with your feet shoulder width apart. Take a wide step to the side and do a side lunge by bending your knee. Push your hips back and keep your second leg straight throughout the movement. Drop down as low as you can and hold for one second before repeating on the other leg.
Stand to face a chair or sturdy bench. Make sure the chair or bench is sturdy and does not wobble. Step up with one leg and lift your body up by stepping up with the second leg. Step down using the same leg and repeat. Complete this exercise for both legs. It might be a good idea to do this exercise next to a wall for balance.