Thursday, November 5, 2009

Tips to take of your lower body.

People are fond of getting a 6 pack body. For this purpose they visit gyms, perform various exercises, weight lifting etc. The question here is whether they provide the same care to keep the lower portion of their body stronger? The legs form the major portion of the lower body. Here are some tips as and exercises to maintain a strong lower body.

Tips to maintain a strong lower body:

  • When ever you do anything, don't tilt your body too much on one side. This will help to avoid knee, back and hip joint pains.
  • Carry the laptop if any on a backpack. This will help to distribute the weight evenly on both the legs.
  • While getting into a car, first seat yourself in the car and then take both the legs in simultaneously. Likewise while getting out of the car, take both your legs out simultaneously and then propel your body out.
Exercises for a strong lower body:
  • Seated knee extention: Works on the quadiracep muscle. Extend your leg at the knee level. Take your foot to knee height and then take it down.
  • Hamstring curl: Works on your hamstrings. Lie with your face down. Extend the legs at the knee level. Bring your feet to the knee height and take them down. Perform this at least thrice a week.
  • Lunge: Works on the quadiraceps, hamstrings and gluteus muscles. Stand straight. Extend the legs to the hip level. Take the left leg backward to a comfortable distance. Now bring your hip to the knee level. Now repeat the same by taking your right leg backward. This completes one round. Perform 12 rounds atleast thrice a week.
  • Supine pelvic twist: Works on the hip muscles. Lie down on the floor facing the ceiling. flex your knees with your feet on the floor. Now lift your hips 1 inch above the floor. Slowly raise your hips to 12 inches above the floor. Slowly return back to normal possition. Repeat this atleast 12 times.
  • Plea squat: Works on the adductor (inner thigh), quadiraceps and gluteus muscles. Stand with your legs apart at more than hip's distance. The feet should be on the floor with one leg forward forming an angle of45 degree. Now squat and bring your hips to the height of your knees. Now slowly come back to the normal possition. Repeat this atleast 12 times.

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