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4 Exercises For A Stronger Lower Body: Workout At Work

Lower body strength is important because some of the biggest muscle groups are in the lower body and these muscles are vital to a high functioning metabolism which can help you maintain a healthy weight. On top of that the lower body is what supports most of our every day movements like walking around, standing up, climbing up the steps and just plain old standing around. Having strong lower body muscles reduces your risk of osteoporosis and gives you a toned and firm butt and legs. This is a snippet from the book Workout at Work: 25 Lower Body Strength Exercises To Do At Your Desk. So what are you waiting for let’s work that lower body!

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Touch Down: Stand next to your desk or stationary object. Place one hand on the desk or object to aid in balance then lift one foot off the ground as you balance on the other foot. Slowly bend the knee of the leg you are standing on as you reach down to touch the floor, dropping the buttocks down towards the ground and bending forward at the waist as little as possible. After touching the ground return to starting position without pushing with the hand that is on the desk to help you up. Repeat for 30 seconds then switch legs

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Sumo Step: Stand with legs twice hip width apart. Drop the buttocks down six to 10 inches bringing you into a wide legged squat position (the deeper the squat the more challenging this becomes). Shift your weight over to your right foot and slowly lift your left foot off the ground 1 to 8 inches. Hold for a count of 5 then slowly lower the left foot back to the ground. Repeat on the opposite side. Continue for one minute

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Wall Squats: Stand facing away from a clear wall surface with . Press back firmly into wall. Slide down until knees are at about 90-degree angles (or an angle that is comfortable for you) and hold, keeping abs contracted. Hold for one minute

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Empty Step: Stand with your feet hip distance apart. Shift all of your weight onto your left foot and slowly lift your right foot off the ground. Bring your knee up slowly until it is even with your hip. Extend your right foot and bend your left knee, touching the toe of your right foot on the floor about 12 inches in front of you, putting no weight on the right foot (as if you were testing the temperature of the water in a lake you were thinking of swimming in). Lift the knee back up to hip level then return to your starting position. Repeat for 30 seconds balancing on the one leg the entire time. Switch legs.