Lower Body Strengthening

The main exercises for your lower body are designed to strengthen (in order of importance) your Quadriceps, Calf Muscles, Gluteal Muscles & Hamstrings, Hip Flexors (see below).

leg-muscles

Squat (Quadricpes):

squats

Calf Raise:

standing-calf-raiseBridging: (Gluteals & Hamstrings)

Bridging Exercise

Marching: (Hip Flexors)

marching

The exercises above are very simple ones that should be easy for you to follow.   To build strength you should be doing around 3 lots of 10 repetitions.   Using weight or stretchy band for resistance greatly helps build muscle tissue.  If 3 lots of 10 repetitions are too easy you can do more or add more resistance.  What ever way you coose to tackle it you should feel a little fatigued in the muscles for best results.

Naturally exercises can get very specific and varied.  If you have a genuine issue, diagnosis or concern you should consult your Physiotherpaist or General Practitioner to obtain a tailored program.

When Exercising:

  • Maintain good Posture
  • Exercise in the morning after you have been for a walk to warm up
  • Wear loose fitting, breathable, comfortable clothing
  • Drink water
  • Consult your Doctor if you have any medical problems
  • Stop exercising if you feel fatigued or pain or
  • If you experience any unusual symptoms and consult your doctor or dial 000 immediately