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How’s Your September Going?

Are you trying to get back into a routine? Finding it hard to fit some exercise in?



Here are five lower body exercises you can do without any equipment anywhere:

  • Bodyweight Squats:

    • Stand with your feet hip-width apart.

    • Keep your chest up and your back straight.

    • Lower your body by bending your knees and hips, as if you were sitting back into a chair.

    • Go as low as you can while keeping your heels on the ground.

    • Push through your heels to return to the starting position.

    • Repeat for the desired number of reps.

  • Lunges:

    • Stand with your feet together.

    • Take a step forward with one leg, and lower your body until both knees are bent at a 90-degree angle.

    • Your front knee should be directly above your ankle, and your back knee should hover just above the ground.

    • Push through your front heel to return to the starting position.

    • Repeat with the other leg.

    • Alternate legs for the desired number of reps.

  • Glute Bridges:

    • Lie on your back with your knees bent and feet flat on the ground, hip-width apart.

    • Place your arms by your sides with your palms facing down.

    • Lift your hips off the ground by squeezing your glutes and pushing through your heels.

    • Your body should form a straight line from your shoulders to your knees at the top of the movement.

    • Lower your hips back to the ground and repeat for the desired number of reps.

  • Single-Leg Romanian Deadlifts:

    • Stand with your feet hip-width apart and slightly bend one knee.

    • Keeping your back straight, hinge at your hips and lower your torso while raising the non-supporting leg behind you.

    • Reach down with your hands toward the ground or as far as your flexibility allows.

    • Return to the starting position by squeezing your glutes and hamstrings.

    • Repeat for the desired number of reps and then switch to the other leg.

  • Calf Raises:

    • Stand with your feet hip-width apart.

    • Lift your heels off the ground by pushing through the balls of your feet.

    • Squeeze your calf muscles at the top of the movement.

    • Lower your heels back to the ground.

    • You can perform this exercise with both legs or one leg at a time for an added challenge.

Remember to warm up before starting any exercise routine and perform each exercise with proper form to prevent injury and maximise effectiveness. You can adjust the number of repetitions and sets based on your fitness level and goals. Try to start off with 3 sets of 10-12 reps and build up the number of reps slowly.


 

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