There is no better lower body day, booty day, right? (At least in my head – it’s my favorite!) Regardless of preference for upper body, lower body and basic work, it cannot be denied that lower body exercise, such as the legs and glutes, is extremely important for improving muscle strength and overall fitness.
You should thank your legs and butt muscles for a large part of your daily activity and work, and building strong, lean muscle can help you move more easily and protect your bones as you age, which reduces the risk of low bone density as well.
And while you should definitely take time to strengthen your lower body with heavier weights, as you really get the bone-strengthening benefits, cardio exercises are very effective in raising your heart rate quickly, blasting instant calories during exercise, and still making and defining the muscles in the area of the segment Lower body.
Here are the best lower body cardio moves to try to help tighten butt muscles and fibers, as well as bend and sculpt your legs better.
Get rid of heavy weights and let your arms fly freely as you jump high in the air for jumping or squatting in the air. You will use your arms and lower body muscles as a momentum to lift yourself off the ground and into the air, before gently descending into a squat position.
Repeat this a few times to get a fast heart burst! Just be sure to maintain shape and return to squat with each landing before you burst up again. This is how you feel the burn.
For more challenge, add smaller and lighter weight to carry while you jump. This adds more resistance and cardio effects without weighing you down or slowing you down. If it is difficult for you to jump high or quickly, do not use weight.
Switch the lunge by jumping from one lunge position on one leg to the other – from right to left, alternating, for a few reps. Lungeons are great for reaching the butt and legs, especially a back lunge.
For variety, do steady lunge jumps on isolated legs for a few reps to give each leg and back a burn. You can do lunge impulses forward or backward, or try both.
180 – jumps
Instead of doing a basic squat jump straight up in the air, do a 180-core squat jump. This also burns your buttocks and legs and raises your heart rate. Turn 180 degrees with each jump and drop for a few reps. For an added challenge, keep a lightweight and lighter weight again, if you are able to maintain your speed.
While flexing, as you bend your knees toward your chest, you are striking your lower body butt and butt muscles hard. The jump gives the side of the heart to blast the calories and keep your heart rate high. Do a few reps in a row or do tabata on them as a “sprint”.
If you have bad knees, you may want to avoid this exercise, as it can put pressure on the knees. Quietly land as you return to the ground between each rep.