5 home exercises for a leaner lower body

It’s getting quite hard to keep up with fitness routines nowadays, considering the competing priorities between work and family life. You are probably left exhausted t the end of the day with little energy for anything else, let alone a workout. Well we discovered 5 easy to do exercises  that you can do early in the morning or late evening that will keep your  lower body lean, work out other muscles in the body and keep your fitness routine alive.

1.    Squats

Squatting is an amazing lower body muscle builder regime. Doing squats every  day (can either be morning or evening)  can do great things to your body, as they not only work every single muscle in your body but also build strength in your lower body, keeping your abs lean, your butt  well rounded ,hips  and thighs firm. Here is how you should do squats;
Stand up on a flat open surface, probably your living room or bedroom floor. Move from the upright position and slide down bending your knees and move your hips back. Lower your hips to your torso and then move up to  hips the upright position again. Do at least ten squats per day. You can use dumbbells or anything else that adds some 500g weight your hands.

2.    Lunges 
Lunges are great too. Doing forward and backward lunges everyday help to lengthen your legs and add a defined appearance to your triceps. They are great for working the glutes, hamstrings’ and quads. Here s how you do it;
While standing on a flat surface, Step forward with your right leg and lean forward as if to kneel but not going low enough. Ensure you make a 90-degree angle with the floor with the right leg while stretching the left leg backward. Repeat the same routine with your left leg. Do this routine at least once a day making 12 to 15 cycles with each leg.

3.    Kick boxing
This is nothing like the TV one, not as aggressive at least, but gives super results.  Whether you choose to kick the air or a gym bag as long as you have your leg up to 75-degree angle in the air at intervals, you are good to go. Kicks work out every muscle in your body and most importantly your lower body toning your legs, abs and firming your butt.


4.    Leg raising
This kind of exercise is the softer version of kicks that gently tone your legs, back amazingly if regularly done. This is how you do it;
You need a chair or a high surface you can hold on to for this one. Standing behind the chair, put your feet together and gently raise your leg backward creating a 90 degree in the air. Move it up and down for 10 times. Do the same to the left and to the right sides of each leg.

5.    Bottom line
This is a new regime on the block that you can do at home for excellent results. It helps to work the lower back, glutes, and inner thighs. You it like this;

Lie flat on the floor on your back. Gently place your palms on the floor on the side of your body while keeping your knees bent. Engaging the abs, gently lift your hips from the floor and at the same time pushing yourself up with your palms and arching your back while keeping your feet firmly on the floor. It’s almost like doing press-ups backward. Repeat the steps up and down ten times a day.

If you have time for the gym, you can add bench presses and deadlifts to fitness routine.

Do not forget to supplement your exercises with healthy eating and plenty of water. Exercising like this everyday will defiantly get you a leaner lower body.