By choosing compound exercises (which work several different muscles simultaneously), you can work most of the major muscles in the body in just a few moves. Isolation exercises work only 1 or 2 muscles at a time, and takes MUCH longer to get an all-body workout.
Squats or lunges are very effective lower body exercises. Add Deadlifts or airplane pose/T stand to work the opposing muscles, and you've got a very effective workout in just 2 moves.
Fitness Minutes: (53,022)
711 6/16/13 1:52 P
I do a full body workout 3x/week for about 30 minutes. For my lower body, I do things like lateral lunges, standing abductions, bridges, calf rocking with dumbbells, and single leg bridge ups. I am in the process of perfecting the form for walking lunges so that I can add the lunge and twist with the medicine ball. I also need to add squats to the workout.
Also, take a look at the exercises focusing on the core. Some of the exercises there include the lower body, like Hip Flexor, Hip Flexor & Extension, and T-Stand.
The biggest thing that I have found is to make sure that you have good form. Hope this helps.
Edit: If you decide to add some equipment, the medicine ball and dumbbells are good ones to have. These are personal preferences for me but some people would also recommend resistance bands.
Edited by: FIELDWORKING at: 6/16/2013 (13:54)
Fitness Minutes: (380)
6 6/16/13 1:00 P
I need help on how to strengthen my lower body (legs).
Fitness Minutes: (3,832)
130 6/16/13 5:18 A
I don't think it matters as long as you're able to do it consistently, you don't work the same body parts two days in a row, and you work all the major muscle groups twice a week. So you could either do two full-body sessions with at least one rest day in between or do upper body one day, core the next, lower body the third, and repeat.
That said, depending on your goals you might want to increase it to three times a week, as twice is considered the bare minimum for general health.
Strength training works by creating micoscopic tears in the muscles fibers, which then grow back stronger. But it takes time for this to happen, which is why most experts recommend resting 48-72 hours between ST sessions (which implies 2-3 times per week).
This is no different for beginners or seasoned campaigners (the main difference is just the weight that they lift).
Aim to work most of the major muscles with each workout, by using compound exercises (eg. squats, pushups, planks, deadlifts)
What is best for someone who is a beginner with strength training? Ten minutes per day (5-6 days a week) or twice a week for 30 minutes? And why? (I'm using body weight exercises at home, no equipment, no gym.)
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.