Quadriceps Stretch. Take two steps to the right, then two steps to the left keeping your butt down and leg muscles engaged throughout the entire shuffle. Step 1: Stand with your feet hip-width apart with your hands on your hips for balance. *Works your hamstrings, lower back and core. Step 1: Lie on your back with your arms out to your sides, palms facing down. 1. Slowly lower your body until your left thigh is parallel with the floor and your right knee is bent 90 degrees, just above the floor. Sit tall on a bench or chair with your feet flat on the ground holding two heavy dumbbells on top of your knees. Mix and match the moves below and get started! Step 3: Press through your heels to reverse the motion and return to the starting position. When leg day rolls around, it can be tempting to play it safe and stick to what you know. Hold the position for a beat, and then lower and lift, and repeat. Step 1: Begin in a standing position with your feet shoulder-width apart and arms at your sides. Step 2: Lift your heels off the ground by flexing your calf muscles. Step 1: Stand with your feet hip-width apart and place your hands behind your head with your elbows open wide. Wish you had better flexibility?Well, grab your fit bud and get to doing these partner stretches from trainer Shay Kostabi and yoga instructor Barry Ennis (all photos by Jesse DeYoung). If you need to get creative with your equipment, you can use your couch, a step stool or a low, sturdy chair. Find more workouts for your lower body on Openfit! Just avoid working the same muscle group on back-to-back days. *Works your quads, glutes, hips, hamstrings, inner thighs and calves. Place the resistance band above your ankles. Make sure your front knee does not extend past your toes. Alongside static stretches are techniques to help increase the effectiveness of a stretch. That said, knowing the importance of your lower body and working it the right way are two separate matters. Pause, and then reverse the movement to return to the starting position. Cross your right foot back behind your left until it’s slightly outside of your left foot. Step 3: Jump both feet in and return to a standing position. Keeping your back flat, chest up, and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor. *Works your quads, hamstrings and glutes. Better circulation helps the body recover faster by removing waste byproducts in muscle tissue. Slowly lower your heel down onto the raised surface until you feel a stretch in your calf. *Works your glutes, quads, hamstrings, shoulders, lats and core. Feb 7, 2019 - Explore Darinda Rupp's board "Lower body stretches" on Pinterest. My name is Todd Kuslikis. *Works your glutes and hamstrings as well as your arms, core and shoulders. Keeping your core engaged, lift your heels off the ground as high as possible. Continue for reps, then switch sides and repeat. Choose any moves you like, but begin with compound (multi-joint) and bilateral (working both sides of your body) exercises that hit your glutes, quadriceps, and hamstrings. All rights reserved. Whether you want to lose weight or just make everyday movement easier, focus on strengthening your legs, thighs, and calves. Shay is a bi-coastal fitness professional and personality, and Barry’s fit expertise has been featured in magazines like Shape, Men’s Fitness and Yoga Life, and he’s modeled for top … Bend your knees until your feet are flat on the floor, about hip-width apart. Step 2: Bend both knees to begin the lunge. Begin pulsing, using your glutes and quads to make small up and down movements while maintaining the squat position. Step 2: Step up with your right foot, pressing through the heel to straighten your leg. Option to hold a dumbbell in each hand. At the beginning of your cool down, as you move in and out of our yoga-inspired stretches and movements, hold the poses/stretches for 5-10 seconds. Step 1: Stand with your feet hip-width apart. Every body needs a strong foundation. Step 2: Squeeze your glutes and hamstrings to lift your hips off the ground until your body forms a straight line from your shoulders to your knees. RELATED: The 10 Best Hamstring Stretches to Relieve Tightness (Because You Feel Like You’re About to Snap). Step 2: Engaging your core, lift your right leg up until it’s even with or slightly above your hips. You should also take the time to stretch after the workout as a good cool down. Sign up for PureWow to get more ideas like these (It’s free!). Hold for a beat and return to the starting position. Step 2: Step your right foot forward into a front lunge until your leg forms a 90-degree angle. Make sure your bent knee does not extend over your toes. Stand or sit with your back straight. Squat, lunge, press, repeat. If your hip flexors are tight or you need a lower-impact option, lift your hips as needed. Keep your head on the floor and eyes focused on the ceiling. Get started for free today. This will also challenge your balance. For example, train your lower body on Monday, do upper body pushing patterns on Tuesday, train the lower body again on Wednesday, and then do upper body pulling patterns on Thursday. But there are a ton of other moves out there just waiting to be tried. *Works your glutes, quads, calves and core. Step 2: Keeping your right knee slightly bent, send your left leg back and up while hinging forward at the waist, lowering the weights to about mid-shin height. Stretching also helps calm the mind and reduce stress levels. Step 3: Bend your right knee and step down with your left foot. Reverse the movement to return to the starting position. Lower your hips back down to the ground and repeat. Step 2: Keeping your thighs aligned, squeeze your glutes and hamstrings to lift your hips up off the floor. Stand tall with your feet hip-width apart holding a pair of dumbbells at arm’s length by your sides, palms in. Step 2: Lower down until your thighs are parallel to the floor, bringing your arms out in front of you for balance. Keeping your back flat, your core engaged, and your left knee slightly bent, raise your right leg off the floor a few inches and hinge forward at your hips until your torso is as close to parallel with the floor as possible. Bear Squat with kneeling foot stretch: This list is the only resource you'll ever need to find stretch exercises for ALL your body parts!. This approach, of hitting each movement pattern or muscle group equally, will help prevent muscular imbalances to keep your lower body healthy and injury-free. Engage your arms to push away from the ground to help lift your lower half as high as possible. The shoulder stretches below will lower risk of shoulder injury and alleviate any shoulder pain you may have. Step 1: Stand with your feet hip-width apart with your arms at your sides. Pushing your hips back, slowly lower your butt back down onto your heels, and repeat for reps. Loop a resistance band around your left foot, and grip it with your right hand as you rise up to stand up straight with your feet hip-width apart and your knees slightly bent. You can do variations of these lower-body movements in a single workout or spread them throughout the week, Braun says. RELATED: 12 Cardio Exercises You Can Do in Your Living Room, I am not currently subscribed to PureWow.com, so please subscribe, I am already subscribed to PureWow.com, let me tell you the email address I used to subscribe, Please accept the terms and privacy statement by checking the box below. Send your butt back while keeping your chest up and gaze forward. Start the timer, play the music, and relax! This ensures you’re working your lower body frequently enough to effectively strengthen your muscles. Step 1: Begin in a standing position with your feet slightly wider than hip-distance apart and your toes angled out. Continue this movement for 1 to 3 minutes. Choose whichever is more comfortable. 34 Lower Body Exercises for Leg Day and Beyond, Knowing the Difference Between Primary and Secondary Emotions Could Be the Key to Fighting Fairly with Your Partner. Place the resistance band above your ankles. Press your weight back into your heels making sure your knees don’t extend past your toes. Place your left hand on your left hip to ensure it doesn’t tilt backward. Keep your chest up and your elbows pressing out onto your knees. *Works your quads and glutes while challenging your balance. Stretch by tilting your upper body towards one foot, bringing your extended arm towards it and switch sides after holding for several seconds. Pause, then push yourself back up to the starting position. See more ideas about Exercise, Yoga fitness, Lower body stretches. Lower Body Dynamic Warm Up Exercises To prevent injury, improve exercise form, and make your workouts more effective, you must warm up properly before exercising. Switch sides and repeat. Make sure your bent knee does not extend over your toes. 1. Lower body stretches – When it comes to any exercise, but of course, especially as intensity ramps up, it’s important to always remain safe as well as maximize all potential benefits. RELATED: A 10-Step, No-Equipment Workout for a Full Body Burn. Make sure you maintain a neutral spine and avoid arching your back. When's the last time you showed your calves some love? Step 3: Bend your knees to roll the ball back in, all while keeping your hips lifted as high as you can. *Works your glutes, hamstrings and lower back. They make it possible for you to walk, kick, bend, and swivel your hips. Aim for two to three total-body workouts per week (that combine upper-body and lower-body exercises). Squeeze your glutes and hamstrings to lift your hips up evenly off the floor. Lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees (it should hover a couple inches above the floor). Step 2: Keeping your chest high and your core tight, bend your standing knee until your left thigh is parallel with the ground. Keeping your chest up and your core engaged, take a large step backward with your right foot. Squat down until your thighs are parallel to the ground. When leg day rolls around, it can be tempting to play it safe and stick to what you know. The shoulder is one of the most sensitive joints and that’s why most of us have had a shoulder injury. Place the toes of your left foot on the bench behind you. Pause, and then slowly push yourself back up to the starting position. Your hip flexors are a muscle group at the top of your thighs that are responsible for moving your lower body. Step 1: Stand with your feet hip-width apart, holding one dumbbell in each hand. Option to place one lightweight dumbbell in the crease of the back of your right knee until it’s securely positioned. RELATED: The 15 Best Core Workouts You Can Do at Home, No Equipment Necessary. Bend your knees and squat down as if you were doing a regular body-weight squat. Step 3: Lift your hips up, hinging forward at the waist until your thighs are parallel with the floor. Step 1: Lie on your back with your arms out to your sides, palms facing down. Engaging your core, lift your right leg up off the ground sending your knee in towards your chest. Include a mix of the big three lower-body movement patterns (squats, hip hinges, and lunges). Step 2: Without rounding your back, bend your knees slightly, pushing your hips back and swinging the dumbbell down between your legs. *Works your glutes, hips, quads and hamstrings. Step 3: Engaging your core, press your knees out as wide as possible. Step 1: Stand with your feet shoulder-width apart. This includes body weight workouts, beginner to advanced body weight routines and hundreds of calisthenics exercises. Step 2: Keeping your knees slightly bent, hinge forward at the hips until your chest is almost parallel to the floor. This is a great way to warm up the body and prepare it for the exercises ahead. For an added challenge you can hold a dumbbell or kettlebell in front of your chest or down by your sides. Since tight muscles are common, stretching can be important for many people to prevent posture problems. Take four steps forward then reverse and take four steps backward. Slowly lower your heels back down to the ground, and repeat. Step 1: Lie on your back with your arms out to your sides, palms facing down. *Works your quads, hamstrings, glutes and hip flexors. That’s why you should regularly include lower-body exercises in your workout routine, says Cody Braun, CPT — Assistant Manager, Fitness at Openfit. Choose a handful you love and let’s get moving. Here are 34 lower body exercises you might not have thought of. Step 3: Hold for 30 to 60 seconds and repeat. Major variants One leg (the other is held off the ground); donkey calf raise (bent over with a weight or machine pad on the lower back). This applies no matter how often you do lower-body workouts. Assume a kneeling position on the floor If you’re interested in learning more about a story, you may find clickable links to the sources within the article or below in the source section. Pause, and then lower your body back to the starting position under control. Pull your right-foot toes towards you and move your hands towards them to stretch. Stand tall holding a pair of dumbbells at arm’s length by your sides, and place your left foot on a bench so that your hip, knee, and ankle are all bent 90 degrees. After you’ve completed your set, switch sides, performing equal reps on each leg. Step 2: Lower down until your thighs are parallel to the floor, bringing your arms out in front of you for balance. https://www.mother.ly/news/serena-williams-lower-body-stretches Step 1: Stand with your feet hip-width apart. Bend your elbows and hold one dumbbell in both hands at the center of your chest with the base of each palm on either side of one end of the dumbbell. Most people only focus on the lower body when it comes to stretches, but let’s be honest – the upper body is just as important, if not more, for a dancer. But there are a ton of other moves out there that are equally beneficial and, arguably, way more fun. “With ballet, everything is about the extension of the body through space,” says Mary Helen Bowers, founder of Ballet Beautiful and previously a ballerina with the New York City Ballet. List of Stretches. Keeping your chest up and shoulders back, push your body up with your left leg until it’s straight (keep your right foot elevated). Step 2: Extend your right leg behind you with your toe pointed down toward the ground. Your heart rate will be more relaxed at that point but your body will still be warm, which is perfect. (It’ll also help you avoid injuries, as well as the dreaded workout boredom.) Step 3: Lower the leg by reversing the movement to return to the starting position and repeat. When you're anxious, worried, or worn out, it places extra strain on the body, causing you to … Send your butt back while keeping your chest up and your gaze forward. May 17, 2020 - Explore pariza's board "Lower body stretches" on Pinterest. Engaging your core and keeping your hips square, lift your leg up about six inches off the ground. Improves hip mobility. Create one here. Step 2: Step your right foot out parallel to your hips and squat down, shifting your body weight into your right leg. 3. For greater extension and an added challenge begin on an elevated surface, like a stair step. Keep your muscles loose and limber with these great lower body stretches. Abs, obliques, and lower back stretches to increase your flexibility and release all tension. Body weight, dumbbells, smartbells, doorbells, cowbells, bell peppers, barbell, Smith machine or standing calf raise machine. Step 2: Keeping your knee bent at a 90-degree angle, lift your right leg up and back as high as you can with your right foot kicking up toward the ceiling. Lower Body Static Stretches; Upper Body Static Stretches; 2. Bring your hands together in front of your chest. Step 2: Squeeze your glutes and hamstrings to lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Ready to get in your best lower-body workout ever? Plus, we all know that a workout routine is only as good as it is varied. Step 3: Drive through your right heel and press up to return to the starting position. Step your right foot forward into a front lunge until your leg forms a 90-degree angle. Ones that are popular with the ballerina set. 22. 1. Stand with your feet hip- to shoulder-width apart. Pause and, pushing forcefully off your left foot, reverse the movement, taking a large step forward to return to the starting position. Step 1: Stand with your feet hip-width apart on a flat surface. Lower the weights on either side of your left knee until your left thigh is parallel to the floor. To create an effective lower-body workout routine, start with your biggest muscle groups. Step 2: Keeping your back flat and your core engaged, lift your right leg out to the side, until it’s even with your hips, maintaining the 90-degree angle in your knee. *Works your glutes, calves, quads and core. With each piece of content we produce, our goal is to provide you with actionable, digestible, and accessible information you can trust. Step 2: Engage your core and power through your feet as you jump up explosively. Step 1: Begin in a standing position with your feet shoulder-width apart, holding one dumbbell or kettlebell in both hands. Draw your knees in toward your body until your feet are in line with your butt. Place the resistance band around your thighs just above your knees. Performing upper body stretches before intense exercises is absolutely essential. Keep your gaze forward and your hips steady. Vrksasana (Tree Pose) Step 2: Step your right foot back into a reverse lunge until your leg forms a 90-degree angle. UC Riverside Wellness Program: "Stretching Exercises for the Lower Body." Repeat on the opposite side, swinging your arms to help guide you through the motion. Learn the knee-to-chest stretch, seated butterfly stretch and more. Tip: We’ve divided these lower-body exercises by major movement pattern (aka the squat, the hip hinge, and the lunge) to make it even easier to design a new lower-body workout. https://greatist.com/fitness/stretching-exercises-lower-body-stretches Hold a dumbbell vertically in front of your chest, cupping the top end in both hands. Step 3: Press back up into a standing position by pushing through your left foot. © 2010-2021 Wow Media Products, Inc doing business as PureWow. Step 1: Stand with your feet slightly wider than shoulder-width apart. While it depends on your goals, you should “do lower-body exercises a minimum of twice per week, or up to four times a week,” he says. I've heard it time and time again that warming up is a waste … Braun offers these extra tips for scheduling your lower-body workouts: The right weight for lower-body exercises will be different for everyone. Step 1: Stand with your feet hip-width apart with your hands on your hips for balance. Depending on your workout for the day, you may not need to include all the moves. *Works your quads, glutes, hamstrings and calves. Step 2: Push your hips back to squat down, keeping your spine aligned and your chest lifted. *Works your glutes and core. Apply a Technique. *Works your quads, hamstrings, glutes and hip flexors. Seated calf raise Let your hips, knees and feet stack on top of each other while your head rests on your arm. Step 2: Slowly raise your right leg up off the ground, keeping the rest of your body still. This movement should be entirely driven by your legs. Keeping your feet together and core engaged, rotate your left knee up as high as possible without rotating your hip. Holding a dumbbell in your left hand, stand with the ball of your left foot on an elevated surface, with your left heel hanging off. Step 3: Push off your right foot to return to the starting position. *Works your core, glutes, hamstrings and shoulders. Pull in through your navel to brace your core muscles and then squeeze your glutes to press your hips up so your body forms a straight line — no arching — from knees to shoulders. Step 2: Engaging your core, press your hips back and bend your knees to begin the squat. Hold for a beat and press up. Piedmont Healthcare: "3 quick stretches to alleviate lower back pain." Stand with your feet hip to shoulder-width apart, holding a pair of dumbbells at arm’s length by your sides. Many lower-body issues occur when your ankles are restricted, for example: knee pain, lower-back pain and even shoulder issues. Try this 20-minute lower-body workout at home. *Works your glutes, hamstrings and lower back while challenging your balance. 3. Your left knee should hover an inch or two above the floor. Reaching this level of fatigue will help you build strength, muscle size, and endurance. Make sure these highly mobile joints are loose and ready to go for your training routine with this super simple mobility drill. Women tend to accumulate more fat in the lower body compared to men ().Thankfully, you can tone up and strengthen your lower body with the right exercises (), (), ().Here are 15 best at-home exercises you can do to get toned and strong legs and hips. The Importance of Stretching the Lower Body and Core. Step 3: Drive through the ball of your right foot and press up to return to the starting position. Here, we’ll help bridge that gap so you can become a pro at training the muscles in your lower half. Step 2: Squeeze your glutes and hamstrings to lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Position the dumbbells in front of your thighs, palms facing your body. Keep your legs straight and stacked on top of each other and your toes pointed forward. If you're feeling tight and inflexible, check out this list of stretches you can do anywhere. For an added challenge, grab two dumbbells and rest them on the backs of your shoulders behind your head. *Works your quads, glutes, hamstrings, hip flexors and core. Step 2: Jump both feet out and lower into a squat position, feeling the resistance band challenge the muscles in your outer thighs. Step 1: Begin on all fours with your wrists stacked directly below your shoulders and hips stacked on top of your knees. Save the long static stretches for once your body's heart rate is near its normal state. Engage your core to keep your back from arching. Sit back and down as if you were sitting in an imaginary chair. Ideally, you should finish your last set of each exercise unable to perform any extra reps. Continue alternating legs with each rep. \"We need to take an active role in maintaining and improving the length of our muscles so we … She has written for print and online publications including TIME, Women’s Health, Men’s Health, Runner’s World, SELF, SHAPE, U.S. News & World Report, Weight Watchers, Men’s Fitness, Yahoo! At the top of this movement, engage your core, glutes and quads. Keeping your abs engaged and your feet together, raise your left knee as high as you can while keeping your feet together and your right hip on the floor. Repeat on the opposite side. Finish your core workout with this static stretching routine. Your right hand should lower down as it holds the band, and your left arm can be out to the side for balance. Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your left knee to the starting position. Focus on keeping your chest tall, sternum facing forward, elbows facing out as you continue pressing your hips back until your thighs are parallel to the ground. Keeping your back flat and elbows pointed down, push your hips back and lower your body until your thighs are at least parallel to the ground. Try not to let your knee touch the ground. Sign up for PureWow to get more daily discoveries sent straight to your inbox. Step 3: Lower back down to the ground to return to the starting position and repeat. Step 3: As the weight swings forward, contract your hamstrings and glutes, push your hips forward and swing the dumbbell up to chest level. Step 1: Stand with your feet in a wide stance. Hold for a beat, slowly lower back down and repeat. K. Aleisha Fetters is an experienced nutrition and fitness writer and Certified Strength and Conditioning Specialist. As an associate, Openfit may earn commissions from qualifying purchases on this site. 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