Do you suffer from sagging in the lower section? Tired of the appearance of cellulite or orange peel in this area? For this purpose, my dears, I prepared for you a simple group of exercises, but it will give a very effective effect to strengthen the muscles of the thighs and buttocks, and thus a more sculpted and healthy appearance.

Let’s start by learning about the importance of lower body exercise.

The importance of exercises for the muscles of the lower body

The muscles of the legs are among the largest muscles in the body, and exercising them brings many benefits to the body, including:

• Lower body exercises increase body muscle strength. While reducing the speed at which a person may feel tired after performing various activities.
• Increasing muscle strength, especially large ones, which helps protect joints from injuries.
• It raises the body’s metabolism rates, It is considered one of the most important reasons for maintaining a healthy weight. And helps to lose weight. The muscles of the legs are among the largest muscles in the body and contribute to burning many calories and thus obtaining an ideal body structure.
• Improve brain functions and improve memory. Balance, endurance and flexibility increase, which helps to actively carry out daily work, and maintain this level even with age.
• It improves body shape, adjusts mood and self-confidence, It also makes a person able to do a lot of things in one day.
• Reduce the incidence of many common diseases such as weight gain, heart disease, depression, and back pain.

Also, a team from the Mayo Clinic found that aerobic exercise for the core, pelvic muscles, lower back, hips, The abdomen plays an important role in improving balance and stability. Be it in the gym or in daily activities.

What are the muscles of the lower body

Some of the most important lower body muscles consist of:

• Quadriceps

• Hamstring

• Glutes

• Calves

Lower body exercises

Note: To choose the right weights, you must specify the appropriate difficulty score for you, which is 7 or 8 out of 10 at the end of the last repetition.

If you prefer to do your exercises in the gym, All you have to do is do six targeted exercises to strengthen the muscles of the lower section and to get a strong and graceful body at all times.

First of all: Electric treadmill:

We start our exercise by warming up by walking for 8 minutes on an electric treadmill . Walking is useful in strengthening the heart, improves mood, sleep, Walking with a certain slope rate can also strengthen the muscles of the legs, In general, walking helps to reduce the level of blood pressure, and increase bone strength, And relieves stress.

Common mistakes when using a treadmill are:

• Lean on the front handle or on the handles on both sides.

Secondly: Bridge exercise with weight

Dumbbell Floor Hip Bridge

How do I do this exercise?

• Lift your hips off the floor until your knees, hips and shoulders form a straight line.
• Squeeze your glutes hard and keep your abdominal muscles tight so they don’t hurt your back during exercise.
• Hold the bridge position for a few seconds before getting back to the starting point again.
• If you want, Apply weight to increase the intensity of the exercise.
• Repeat this exercise for 12 reps 3 rounds

Common mistakes for this exercise:

• You may think that pushing your hips as high as possible at the top of the bridge is best, But doing so often leads to increased stretching of your lower back.

• Do not press on the buttocks and tighten the abdomen from lifting up.

Thirdly: Internal thigh stretching exercise

Hip Adduction Machine

How do I do this exercise?

• Sit down and place your back on the pillow with your spine in an upright position.
• As you exhale, squeeze the pads on both sides of the device and push the legs in.
• after the pads are close to each other, Carefully return to the starting position.
• Repeat this exercise from 12 to 15 repetitions for 3 rounds

Common mistakes of this exercise:

• Back curvature: Consider pelvic position – do not allow the back to arch as this will tilt your hips
• If you can’t figure out how to change the position of the pelvis while sitting, Try changing the position of the trunk (i.e. leaning forward or pushing your back into the pillow).

Fourthly: Abductor

How to do this exercise:

• Sit on the machine with your feet on the footrests and your hands on each handle grip. Your thighs will be inside the leg pads. This is the starting point.
• exhale as you push your legs against the thigh pads, Spread your legs as far as possible.
• Pause for a moment, then inhale as you slowly return to the starting position.
• Repeat this exercise 12 times for 3 rounds.

Common mistakes in this exercise:

• Carrying excess weight, which can strain the spine.

Fifthly: Hip Thrust

How to do this exercise:

• Start in a bridge position with your back on the chair or bench and raise your hips.
• If you want, Put weight on your thighs to increase the intensity of the exercise.
• Lower your hips on the floor.
• Press the muscles of your buttocks to lift to the starting position.
• Repeat this exercise 12 repetitions for 3 rounds.

Common mistakes for this exercise:

• One of the most common butt push errors involves the lower back arching when making the movement.

• Moving at a fast pace doesn’t help you get the maximum benefit that this workout offers.

Sixthly: Leg curl machine

Leg Curl Machine

How to do this exercise:

• Set up the device so that the pads are comfortable for your lower back when sitting on them.
• put your legs on the padded arm so that it is just below the calf muscles, Set up the lap pillow so that it sits on your thighs just above your knees.
• Raise your legs so that they are straight in front of you and hold the side handles on the device. pull the padded arm down and back towards you as much as possible with your legs, And continue for a second, Then slowly return it to the starting position.
• Repeat this exercise 12 repetitions for 3 rounds.

Common mistakes for this exercise:

• The most common mistake in this exercise is to rush in motion as many lift the weight and then allow it to return too quickly.

Make sure to eat a protein-enhanced meal after your workout