Studies show that every pound of muscle burns roughly 6 calories per day when resting, three times as many calories as a pound of fat. Because your leg muscles are the largest muscle group in your body, let’s boost your metabolic rate like a fat-burning machine.
1. Forward Lunges
Benefits of the Forward Lunges exercise
Give you excellent stability and toning for your quads, glutes max and hamstrings
Give you strength, balancing and coordination
Working out for your core
Isolating your quads muscle
Improve stabilising your core muscle and balancing
Tips for the Forward Lunges exercise
Your hands in any comfortable position
stand with your feet together
Take a step forward with your right foot
Bend your left knee at a 90-degree angle and
nearly touch the ground
Return to the standing position
Tuck your chin slightly and keep your back straight
Inhale to bend down and exhale to stand up
1-3 sets of 10-20 Reps for each side
2. Reverse Lunges
Benefits of the Reverse Lunges exercise
Give you excellent stability and toning for your quads, glutes max and hamstrings
Less stress on your joints and more stability in your front leg
Working out for your core
Isolating your biggest glutes muscle
Improve stabilising your core muscle and balancing
Tips for the Reverse Lunges exercise
Your hands in any comfortable position
stand with your feet together
Take the step backward with your left foot and nearly touch the ground
Bend your right knee at a 90-degree angle and return to the standing position
Tuck your chin slightly and keep your back straight
Inhale to bend down and exhale to stand up
1-3 sets of 10-20 Reps for each side
3. Body Squat
Benefits of the Body Squat exercise
Give you excellent stability and toning for your butt
Targeting your gluteus maximus, minimus and medius, quadriceps, hamstring, adductor, hip flexors, and calves
Working out for your core
Isolating your biggest glutes muscle
Improve stabilising your core muscle
Tips for the Body Squat exercise
Your hands in any comfortable position
stand with your feet slightly wider than your hips
Outward your toes and knees slightly
Squat down until your hip joint is slightly lower, and squeeze your butt when standing
Tuck your chin slightly and keep your back straight
Inhale to squat down and exhale to stand up
1-3 sets of 10-20 Reps
4. Donkey Kicks
Benefits of the donkey kicks exercise
Give you excellent stability and toning for your butt
Targeting your gluteus maximus, which is the largest of your glutes muscle
Working out for your core and shoulders
Isolating your biggest glutes muscle
Improve stabilising your core muscle
Tips for the donkey kicks exercise
Your hands stacked under your shoulder
Your knee under your hips
Keep your back flat
Tuck your chin slightly
Keep the 90-degree bend in your knee
Raise your knee until your back starts to arch.
1-3 sets of 10-20 Reps for each side
5. Runner
Benefits of the Runner exercise
Give you excellent stability and toning for your butt glutes muscle
Working out for your core and shoulders
Isolating your biggest glutes muscle
Improve stabilising your core muscle
Tips for the Runner exercise
Your hands stacked under your shoulder
Your knee under your hips
Keep your back neutral position
Tuck your chin slightly
Keep the 90-degree bend in your knee while running
1-3 sets of 10-20 Reps for each side
It will take 10-20 minutes to complete these exercises when you do 3 sets of 10-20 Reps.
You will be amazed by your improvement if you do it 5 times a week for a month.
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