Now lets go into the lower body workout. Let's start with the Quadriceps also known as the Quads. For this exercise we will be doing Leg Extensions. Start by straightening your legs, lifting the weight with your quads until your knees are straight. Always try for the fullest range of motion you can-all the way up, all the way down. Remember, we actually stretch while we're working out with this program. Always lower the weight all the way down-a lot of people go only halfway down and then lift the weight back up. This makes the exercise half as effective. And don't let your hips come up off the seat either. Remember its all about making your quads work hard. Other exercises you can do for your quads are:
Now the next exercise will work the hamstrings. The exercise we will be doing is the dumbbell lunge. Lets start by stepping foward with your right foot. Bend at your knees, and lower your hips until your left knee is just a few inches off the floor. Push with the rightleg, raising yourself back up to the starting point. Repeat until you've done the planned number of reps for your right leg; then do the same for your left leg. Don't lift your foot up. Keep it flat. The proper form is with one leg extended to the point where, when you bend down, your knee on the forward leg is over your foot, not way out in front of it. Also don't point your toes in or out. Both feet should point straight forward. Other exercises to work your hamstrings are:
Now we will work the calves by doing Standing calf raises. Lets begin without bending at your hips or knees, slowly lower the weight, using a count of five and stretch your calf muscles as far as you can. Hold them in that lower position for a count of one. Then lift the weight up as high as you can, and hold the contraction for another count of one. Don't let your back hunch over. Keep your shoulders squared, your chin up, and your face forward. Other exercises to work your Calves are:
Now lets will will work the Abdominals also known as the Abs. Start by pushing your lower back down, almost like you're trying to make a dent in the floor. Then and only then, begin to roll your shoulders up, keeping your knees and hips stationary. Continue to push down as hard as you can with your lower back. The range of motion on this exercise is very limited. Your shoulders actually come off the ground only a few inches. Hold this position and flex your abs as hard as you can for a count of one, and then slowly lower your shoulders back down to the floor, but never stop pushing down with your lower back. Take your time on this exercise. If you do this exercise properly, your abs will be burning by the time you get done with a dozen repitions. Don't lock your hands behind your head. Your hands should be cupped at the sides of your head and should not be used for leverage. Other exercises you can do to work your abdominals are:
Last Updated: October 30, 2002