Drop it as if it were hot? How about dropping it like a Squat ? If you usually shy away from lower body exercises in favor of over-the-belt training, it's time to be wise. Whether weight loss is your goal or not, you will receive a serious reward when you train your lower half. Your quads, thighs and glutes contain some of the largest muscles in your body, and these muscles will fuel calories during and after exercise, thanks to Excessive Oxygen Consumption (EPOC), the process by which your body replenishes its oxygen stores.
In addition, work on the lower body will pay off in about a million different ways. "Lower physical strength, similar to your core, is the foundation of all fitness," says Justin Rubin, Daily Burn Trainer for True Beginner. Challenging legs and glutes will result in better balance, strength and flexibility ̵
Best of all, you do not even need a souped-up gym to get started. We asked Rubin to demonstrate four beginner-friendly moves that are possible virtually everywhere. (Translation: No equipment required!) For a solid workout, repeat each exercise for a minute and do as many repetitions as possible. Then recover for 30 seconds. Finish five rounds and you will start to burn! If you're looking for an additional challenge, try the optional towel modifications listed under each description to activate your upper body as well.
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4 no-equipment lower body exercises
Extra Credit: Hold Towel taut between your hands. If you make a lunge, turn your upper body in the opposite direction of the back leg. (Example: Twist to the left as you step back with your right leg.)
LINK: Hate squats? 7 Glute Exercises for an Instant Butt Lift
third Side Swings
Objectives: Wheals, hamstrings, glutes, core
How to: Keep your feet hip-width apart with your hands on your hips (a) Take a wide step to the left, leave your left foot diagonally away from you and hold your right foot (b) Weight in the heels and the chest lifts up, turning the left foot and the knee Make sure your knees do not go over your toes (c) with your left leg, grab your inner thighs and glutes and bring the leg back to you neutral starting position (d) . Repeat the other side alternately for a minute.
Extra-Credit: Want to activate the muscles in your arms? Hold a towel tightly between your hands, arms outstretched. If you go sideways for a lunge, place your arms down so that the towel touches your outer thigh. Bring your arms up when you enter.
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