If you think you need to buy expensive exercise training equipment or go and pay expensive monthly gym fees to keep fit then, think again
. Yes, training equipment and going to the gym can be very effective at keeping you fit but it can be expensive.
If you do not have a lot of money to spend on exercise equipment or expensive gym fees then, there is a cheaper alternative. All you need is your own body weight, gravity and spare time. The following 2 lower body exercises can be done in the comfort of your own home. If you prefer fresh air you can do these just as effectively in your local public park or playground.
Try out the following strength training exercises to build strength in your lower body:
The Basic Squat
This is a simple but very effective exercise. The basic squat targets your main lower body muscle groups that include your glutes, quads, hamstrings and calves muscles.
To begin the exercise it is important that you get your positioning correct. Place the soles of your feet flat and firmly on the ground. They should be positioned hip distant apart. The toes of your feet should be slightly turned upwards. Place both your hands on your upper chest areas in a criss-cross fashion. Ensure your torso area remains upright and then bend your knees, and lower your bottom towards the floor. Bend the knees to about 90 degrees and no more. At this point stop and rise upwards and repeat again.
The Quarter Squat
If you have not worked your lower body for while then you can do an easier version of the standard squat. Rather than bend to a full 90 degrees with the quarter squat you only bend to 45 degrees. The overall technique is exactly the same.
Squat using a weight.
If you want something more challenging you can use a weight, preferable a power bag that you place across both arms. If you do not have a power bag you could use a medicine ball instead. Begin in the same position as the standard squat. Cradle the power bag or medicine ball in front of you and close to your chest area. Placing the power bag close to your chest will put less stress and pressure on your back bone. Lower your bottom towards the floor while bending your knees. When your knees reach an angle of 45 degrees pause and then rise up to the starting position.
If you have any medical condition or injury then always consult a doctor or physician for advice before doing any new type of exercises.