Build Lower Body Strength at Home

by Jessica B. | May 2nd, 2013 | Lower Body, Strength Training

squatThese days I am having a hard time making it to the gym; with two small kids there are just not enough hours in the day. I have been getting creative using different things I have around the house to help me keep up my workout routine. Here are some basic exercises you can do to help keep your lower body strong with just a few things you probably have lying around the house.

1) Wall squats – You can do a whole variety of wall squats even while you watch TV. They are a great way to help tone your upper thighs and strengthen your lower core. A simple version is to rest your back against the wall and then lower down until your knees are at a 90 degree angle. You can hold this pose for as long as possible, or you can alternate sinking deeper and then rising every 10-15 seconds.

2) Ballet positions – Use your dining room table as a ballet bar and practice shifting through the different ballet positions while lowering/doing a plié in each position. This is a great way to tone all of the muscles in your legs. You can do these simple exercises even while the kids are around.

3) Using a soccer ball – You can use a regular weight soccer ball, or any kind of ball of a similar size, to help increase leg strength and core strength. Lie down on the floor and place the ball between your lower legs. Lay flat on the floor. Lift your legs straight up in the air and then do a sit up to grab the ball. Lie back on the floor holding the ball, and then sit up and put it back. Lower your legs again to the floor.

4) Chair squats – Hold the seat of your chair with your hands behind you. Then sink down so that you are holding the chair and in a seated position in front of the chair. Hold the position for about 30 seconds, dip down lower, and then raise again.

5) Leg lifts – You don’t need any equipment to do simple leg lifts. Lie down on your side and lift your top leg as high as you can. Lower your leg, but do not touch your bottom leg. Repeat 15 times for both sides.

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All health and fitness information is provided for educational purposes. Please consult with your physician before beginning any exercise regimen.