A repetition is the completion of an exercise.
Strength in the lower body helps us in many different ways, whether walking, running or building endurance. The most important muscles to focus on to strengthen your lower body are the abductor muscle, the adductor muscle, the gastrocnemius muscle, the gluteus maximus (buttock), the posterior muscle Thigh muscle, anterior thigh muscle and quadriceps. To strengthen those muscles of your lower body, you should regularly do a series of exercises.
- Strengthen the outer and inner thigh muscles. You can either use a fitness machine or a resistance band.
Fitness Equipment – Sit in the unit with your legs in, so your feet rest on the supports provided as you press your legs against the weights to train your outer thighs. To train your inner thighs, place your legs outside the machine while your feet rest on the supports. Now press against the weight of your legs together. Repeat both exercises 8 to 12 times.
Resistance Band – Wrap the ends of the band around your ankles. Stand so that you are safe and find your footing so you can move one foot from side to side. To train the outer thighs, stand on one leg while moving the other foot against the resistance. To train your inner thighs, start in the same position, but this time you move your foot crosswise against the resistance to the other side of the body. You should also repeat this exercise 8 to 12 times.
2. Train with your own body weight or small weights to train your calf muscles.
Body Weight – Stand with the ball of one foot on a raised surface and hack something over the edge. Shift all your body weight to this leg and lift the other leg off the floor so that your whole body lifts off the ground. Go back slowly to the starting position. Repeat this exercise 8 to 12 times and then change the leg.
With weights – Stand on a flat surface with one weight on each shoulder. Roll slowly up onto your bales and back again. Repeat this exercise 8 to 12 times.