Quick Fix Lower Body Workout
These exercise target the large muscles of the lower body, focusing on
working one leg at a time. These moves require balance and strong core
muscles, so practice them without a ball first.
- Warm up with 5 minutes of light cardio
- Perform each exercise as directed, clicking on the pictures for a closer
view
- Perform each repetition slowly, at least 3 counts up and 3 counts down
- Do this workout 2 or more times a week with a day of rest in between
- Beginners - 1 set of 12-16 repetitions, no weights
- Intermediate/Advanced - 1-3 sets of 8-12 repetitions
- Always check with your doctor before you begin any type of exercise
program
|
Exercise |
Description |
|
One-Legged Squat
(1) Place ball behind lower back against a wall, feet hip-width
apart and bend knees until sitting, knees behind toes. Lift left
foot off the ground and get your balance. (2) Contract the muscles
of right leg and, keeping left leg lifted, push up until right knee is
slightly bent. Lower back to 90 degrees and repeat all reps on
right leg before switching sides.
|
|
One-Legged Lunge
(1) Begin with left leg bent, shin resting on ball, weight in the
right hand and right leg positioned right next to the ball. (2) Bend the right knee,
roll the ball out with your left leg until knee is straight and reach towards the floor
with the weight, abs in. Squeeze the right leg to roll the ball back to
starting position. Repeat all reps and switch legs.
|
|
One-Legged Deadlift
(1) Begin standing, weights in front of thighs.
(2) Tip from the hips and lower the bar towards the floor (back
straight) while lifting the left leg straight out behind you to hip
level. Keep the knee of the right leg slightly bent, abs in.
Contract the glutes of the right leg to pull your torso up and bring the
left leg back to start. Repeat for all reps and switch
legs.
|
|
Rear/Side Leg Lift
(1)Begin by lying facedown with the
ball under the torso, hands shoulder-width apart and toes
resting gently on floor. (2) Keeping leg straight, lift the
right leg straight up behind you until level with the hips--keep upper
body stable and squared to the floor and don't arch the back. (2)
Then swing left leg to the right to work the outer thigh. Bring
it back and lower back to start. Repeat
for all reps and switch legs. Add ankle weights for intensity.
|
|
One-Legged Butt Lift
(1) Place top of left foot on the ball and roll it out until
the leg is straight and the right
knee is at 90 degrees, torso parallel to the floor. (2)
Keeping torso in place, slowly straighten the right knee and roll the
ball in, keeping left leg straight. Think of lifting butt towards
the ceiling. Roll back out to start
and repeat, switch legs.
|
|
One-Legged Hamstring Roll
(1) Begin by lying face up, right heel resting on ball, hips lifted
and left leg lifted off the ball. (2) Squeeze the hamstring
and roll the ball in with the right heel, lifting left leg up
simultaneously. Return to start and repeat, switch legs.
|
Pictures property of Paige Waehner
Quick Fix Upper Body Workout
Exercise
Articles
