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Lower Body Exercises:
For effective lower body strength and toning, Squats are one of the best lower body exercises you can do. Why? One reason is that squats are multi-joint exercises which target all the muscles of the hips, glutes and thighs:
Standard Squat
Start with your feet hip-distance apart, toes turned slightly upwards and hands crossed over the chest. Keeping your torso as upright as possible, bend the knees, leading with the bottom to lower towards the floor.
Do not bend further than a 90-degree angle at the knees. Paused in the lowered position, then raise and repeat.
Repeat this for 1-3 sets of 10-16 repetitions remembering to always listen to your body and never over do it!
Want to make it easier?
Try the Quarter Squat.
Use the same technique as for the standard squat, but bend only to 45 degrees rather than the 90 degrees.
Want to advance the exercise?
Squat with a weight.
Start in the same stance as for the standard squat, but this time, instead of having your arms crossed over your chest, cradle a hand weight, medicine ball or at home use a tin of beans, anything to act as a safe weight for you to hold. To avoid putting excessive strain on your back, make sure that you hold the weight in front of you and close to your torso. You are now ready to perform the squat as before.
Benefits of Exercise and Physical Activity:
There is overwhelming scientific evidence to support the benefits of adopting a healthy lifestyle of regular exercise. Read on to see some of the truly incredible benefits of regular exercise...
- Reduce the risk of developing and/or dying from heart disease
- Reduce high blood pressure or the risk of developing high blood pressure
- Reduce high cholesterol or the risk of developing high cholesterol
- Reduce the risk of developing colon cancer and breast cancer
- Reduce the risk of developing type II diabetes
- Reduce or maintain body weight or body fat
- Build and maintain healthy muscles, bones, and joints
- Reduce depression and anxiety
- Improve psychological well-being
- Enhanced work, recreation and sports performance
Exercise Tip of the Month - The Bicep Curl
The bicep curl is an incredibly effective form of strength training. Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day. Increasing and restoring bone density - inactivity and aging can lead to a decrease in bone density and brittleness. Studies have clearly proven that consistent strength training can increase bone density, prevent osteoporosis, increase lean muscle mass and muscle strength, power, and endurance - everyone can benefit from being stronger.
Read on for examples of our bicep workouts for sumptuous, sculptured arms. Book in with your instructor for further strength training exercises.
Bicep Exercise - Dumbell Bicep Curl
- In correct posture, stand with your legs and grip spaced shoulder width apart.
- Keep your abdominal muscles tight, chest up, knees bent and elbows in. Your elbows should remain stable in a fixed position next to your sides.
- Under control, lift the weight directly up while focusing on biceps muscles.
- Stop when the weight is 90° from your shoulder joint and reverse the motion back down.
- Lower the weight down, stop just before your elbows are straight and reverse the motion back up.
Barbell Bicep Curl
- In correct posture, stand with your legs and grip spaced shoulder width apart.
- Keep your abdominal muscles tight, chest up, knees bent and elbows in. Your elbows should remain stable in a fixed position, next to your sides.
- Under control, lift the weight directly up while focusing on biceps muscles.
- Stop when the weight is 90° from your shoulder joint and reverse the motion back down.
- Lower the weight down, stop just before your elbows are straight and reverse the motion back up.
Concentration Curls
- Sit on a bench slightly leaning forward.
- Keep your abdominal muscles tight, chest up, and elbow in. Your elbow should remain stable, in a fixed position, just inside from your knee.
- Under control lift the weight directly up, focusing on your muscle.
- Stop when the weight is 90° from your elbow joint and reverse the motion back down.
- Under control lower the weight down, stop before your elbow is straight and reverse the motion up.
Resistance Band Bicep Curl
- In correct posture, stand with your legs and grip spaced shoulder width apart.
- Keep your abdominal muscles tight, chest up, knees bent and elbows in. Your elbows should remain stable, in a fixed position, next to your sides.
- Under control, lift the weight directly up while focusing on your biceps.
- Stop when the weight is 90° from your shoulder joints and reverse the motion back down.
- Lower the weight down, stopping just before your elbows are straight and reverse the motion back up.
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