Must for a fit lower body

Most six-pack hunks love to flex their biceps and flaunt their abs, but don't work their lower body as much. Here's why you shouldn't ignore it any further.

It does most work 
Throughout the day, we run after local trains, climb steps, stand long hours and carry laptops around. Each action strains the lower body. Legs consist of large muscle groups and require a lot of energy, oxygen, and blood supply for any movement.

It helps exercise 
Not having a strong lower body interferes with your fitness regimen, thus reducing its benefits. Which means, one cannot run if he/she doesn't have strong legs.

Can cause injury 
Weakness of one body area can cause stress to other parts. A weak lower body will affect the body's alignment, causing undue strain on the back, even increasing chances of an injury.

Looks, well...weird 
Many men have muscular upper bodies accentuated by tight T-shirts, but have unusually thin legs. After a point, the discrepancy shows! Also, the over tightening of upper body muscles causes the body
to slouch, leading to lower back problems.

Exercises for a strong lower body


Seated knee extension : Works the quadracep muscle
Extend your leg at the knee and bring your foot to knee height. Take it down. Perform two sets of 12 reps on each leg, thrice a week. Add ankle weighs later.

Hamstring curl : Works the hamstrings (back of your thigh)
Lie with your face down. Flex your leg at the knee and bring your heel close to your hip. Extend and bring your foot down to the floor. Perform two sets of 12 reps on each leg, thrice a week.

Lunge : Works the hamstrings, quadraceps and gluteus muscles
Stand with feet at hip distance. Take your right leg backwards to a comfortable distance. Flex at your knee and bring your hip to the height of your left knee. Get back to starting position. Do two sets of 12 reps on each leg, thrice a week.

Supine Pelvic tilt : Works the hip muscle
Lie down facing the ceiling. Keep your knee flexed, and feet on the floor/step/ gym ball. Bring your hip one inch off the floor. Now, raise your hip up to 12 inches and bring back to starting position. Do four sets of 12 reps each.

Plea squat : Works the adductor muscle (inner thigh), quadriceps & gluteus muscle
Stand with feet at more than hip-width distance. Your feet should be facing out forming a 45 degree angle (say, facing the two corners of the room). Squat and bring your hip to knee height. Go back to earlier position. Perform four sets of 12 reps each, thrice a week.

Tips for daily fitness 

For those who stir the pot occasionally, ensure you don't tilt on either side. It helps avoid knee, back, ankle and hip-joint pain.
Use a backpack for carrying laptops. It helps distribute weight on both the legs.

Most of us when getting in and out of a rickshaw or a car, put one foot in/out, followed by the rest of the body.

Instead, when getting in, seat yourself in the car, and then take both your legs in simultaneously. When getting out, take both the legs out at one go, and use them together to propel yourself out of the vehicle.