Your lower body is the easiest and quickest place to build lean muscle.
You have over 200 muscles below the belt, including the largest muscle in your body the gluteus maximus.
So get off your glutes and get your lower body going in everything you do.
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Ready to score strong, lean legs?
Still ready to put in the work?
Just start asking more of your lower body during every movement.
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For example, stand on one leg for shoulder presses or squat duringbiceps curls.
The more you work your lower half, the faster you’ll see results.
Doing the moves correctly.
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(On that note…did you know thatEMS workoutscan help you recruit more muscle fibers too?)
While HIIT has been reigning supreme for a while now, you shouldn’t avoid steady-state cardio entirely.
Not only is it completely natural but it’s also seriously NBD.
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Back leg exercises moves that focus on your hamstrings, glutes, and abductors are great for this.
Deadlifts, ladies,deadlifts.
Not to mention, you’ll arrive at the office with endorphins flowing.
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Talk about an amazing way to take on the day.
Wear a Pedometer
Gone are the days of belt-hook pedometers.
Your smartphone, of course.
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That bad boy can track pretty much everything, including your steps.
In addition to your usual workout routine, venture to walk10,000 steps every day.
Adding more daily activity can help you get results faster without having to access extra time at the gym.
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So are you moving enough?
Any time is a good time to step up your walking game.
But that doesn’t mean you’re free to’t work out.
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Still, after all those years of sitting, that might be easier said than done.
So consider investing in a standing desk or setting up anergonomic home office environment.
Tight muscles feel the same way.
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Train from All Angles
“Be sure to train from all angles,” says Bagshaw.
“Often we get stuck in a rut and use the same exercises over and over again.
Mix up yourleg trainingto target all those lower body muscles from different angles.”
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At a loss for ideas?
“Many people make the mistake of moving through the eccentric phase too quickly.
“Complete 4-6 repetitions at this weight.”
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Vary these range of motions randomly within each set,” suggests Dolgan.
“Try one repetition slowly, one at a medium pace and one explosively fast.
Randomly mix different speeds into your pushing phase.”
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This is a great way to incorporate power training into yourstrength training routineand speed up your results.
Stretch Your Legs
… and you’ll stretch your results.
(Be sure to focus on squeezing your backside during the bridge)."
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Once yourglutes are fully ‘activated,‘perform your set of squats for double the results!
Live near the mountains?
Go for avigorous hikeor really amp it up by going for atrail run.
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