If you are pressed for time and are seeking a short and effective workout to tone-up your entire lower body, then the following exercise tips should prove rather useful. Before starting this regimen, ensure that you undertake a short, warm-up session that should ideally include some skipping or jogging. This workout stresses upon the abdominal core and ensures comprehensive conditioning of the:
- Quadriceps
- Hamstrings
- Gluteals
- Piriformis
- Lower legs
- Back
The most integral aspect of this workout plan is Weighted Functional Training. This is done in a seated position. The legs are bent at a perfect 90-degree angle. Now, hold a weight or even better, use a medicine ball. Using a weighted bar is not recommended since it can unbalance your posture. Very slightly, lean backwards to ensure that you engage the entire abdominal section. Start to make hand-motions in a figure-of-eight design, i.e. working from right-to-left. Do this for about 25 minutes. Follow this with floor/seated bicycling, i.e. high intensity, short periods of cycling involving the legs and abs to the maximum. This cycling is done lying down on the floor. Lie flat on an exercise mat with your lower back firmly pressed upon the floor. Both your hands should be supporting the head, i.e. underneath it. Now, try to raise your knees beyond your hips and start moving them in a pedaling manner, i.e. the way you need to push the legs on peddle of a bicycle. You can alternate these two exercises for better results wherein each exercise set is executed for about 5-to-7 minutes.