"Staying in shape / Lower Body Muscle Exercises".

Hello fitness enthusiast and the novice, it's once again a great week to further our fitness journey, as usual it's my pleasure to welcome y'all to my blog. Staying fit, healthy and agile is always the goals and through consistency, determination and discipline we achieve greatness.

It's essential to exercise the lower body muscles while exercising the upper body muscles and while strengthening the core strength. The past two weeks was about the Upper body exercise and core, interestingly we're targeting the upper body muscles

To exercise the lower body muscles, our fitness teacher have come with a three crucial programs: these are Squats for the entire muscle group, Calf curls, Thigh or quad curls. Let's see how adaptive I'm in this program.

Squat is one of the most intensive lower body muscle exercise that trigger the quadriceps, thign, glute and hamstring. The outcome of squat exercises is superb as it develop the glutes, stronger bones and more.

To execute squat exercises, i maintain a balance standing position with my two arms at the level of my chest, position my legs a bit wide apart with core strength engage, then squat till my knee rotate angle 90 and i retune to the starting position. continuously i executed 20 reps in two sets with a 10 sec rest.

Here's another crucial exercise for the lower body muscles exercise. This exercise triggers both the ankle and the ligament in the lower body muscles, if perform well it trigger all the muscles in the overall lower body.

To execute this exercise; just like squat position, you maintain a standing position with shoulder wide apart, place both palm at the waist region and hip up the heel and return to the starting position. continuously i executed 20 reps in two sets with a 10 sec rest.

Thign or quad exercise is a type of exercise that requires a sitting posture, probably in a chair. Since it is a sitting exercise, it trigger the muscles in the quadriceps and the hamstring. The execution process is simple but intense as the repetitions increase.

To execute this exercise, a sitting position is require, while placing the both arms in the chair and engaging core strength, I lift up the leg as much as I can. continuously i achieve 20 reps in two sets with a 10 sec rest. Below is S tabular form that showcase my performance.

Base on the above performance, I present to you a video compilation of the three exercises I executed, the number of reps and the seconds i took to rest.