Every fitness enthusiast has their own goal when it comes to their ideal body shape. If yours is to eliminate extra fat and slim down your legs, you’ve come to the right place. We selected 5 exercises for your lower body that can help you tone muscles and boost the fat burning process.
This workout routine is good for beginners, as it does require neither any equipment nor a lot of time. You can perform it as soon as you wake up, and doing it before having breakfast will allow you to appreciate the benefits of exercising on an empty stomach.
How can a workout out on an empty stomach help you lose weight? Robert Ferguson, Founder and CEO of Diet Free Life, LLC, reveals that, in a fasting state, your body does not have much glucose in the blood, so it can only use energy from fat storage as the fuel needed to perform the exercises.
However, if your goal is to build muscles or improve strength, exercising on an empty stomach is not recommended due to the lack of necessary energy in the body.
This workout consists of 5 effective lower body moves, which are a great way to start the day!
1. Backstep, sidestep
Stand up, keep your hands on your hips or in front of you. Step back with the right leg and go for the lunge.
Get back to the prior position. Then, step to the right side and squat. Repeat each move twice, then repeat the whole routine is a series of 10, for each leg.
2. Side plank lifts
Take the side plank position. Stand on your forearm and keep your body in a straight line.
Lift your left leg up and bring it down again. Repeat the move 5 times for each leg.
If the side plank position is too challenging for you, do the exercise laying on your back, but increase the number of leg lifts, then.
3. Leg kicks
Stand on your hands and knees, straighten your leg and lift it up. Do a series of 15 repetitions for each leg.
4. Glute bridge
Lay on your back, bend your knees. Lift your hips up, squeezing your gluteus. Keep the position for 3 seconds, then return to the prior position. Repeat 15 times.
5. Sit up
The last exercise in this routine is a static one. Do a squat, as if you would sit on an imaginary chair. Use a wall to help you. Hold the position as long as you can. Do it 3 times.
Make sure you drink water during the set of exercises. Listen to your body, and if you feel sick or dizzy, stop immediately. Adjust the tempo to your own health condition and fitness experience. Be consistent and increase the number of repetitions, if you feel it gets too easy. Challenge yourself, and you will reach your goals.