Lower Body Insanity is all about energizing tired and frozen muscles in the lower region of your body.
People who are stuck to their desks all day often suffer from chronic pain and muscular cramps because their leg muscles don’t get enough exercise.
The Lower Body Insanity segment of our challenge should be performed right after the Upper Body Explosion segment. Feel free to enjoy a 5-minute cool down period after finishing the first phase of our challenge.
This part of the challenge will include not only your leg muscles but also your core muscles or stabilizer muscles. The core muscles are not normally associated with the upper body because they are not used directly for lifting, pushing or pulling.
While it is true that our core muscles are right in the middle, they are extremely important for stability and strength and they should never be discounted during any type of workout.
When you’re ready, proceed with the following exercises:
Workout # 1: Core Muscles
Strong core muscles will allow you to perform an endless array of exercises in and out of your home. Your core muscles are responsible for supporting your entire upper body during a workout and are also there to stabilize you so you don’t fall over when you bend down.
Developing your abdominal muscles can be very challenging in the beginning but as you reap the rewards of your effort you will realize that it was all worth it.
Abdominal Crunches
1. Place a yoga mat or any mat large enough for the entire length of your body.
2. Lie down on the mat and straighten your legs. Bend your knees upward and keep them straight as well.
3. Place your hands behind your head and support your neck. Look upward, not forward. Looking at the ceiling will redirect your focus to your abdominal muscles, which should be the prime movers in this exercise.
4. When you’re ready, contract your abdominal muscles so that your upper body will rise and come as close as possible to your knees.
5. When you achieve your full ROM (range of motion), perform a controlled descent while maintaining the strain on your abdominal muscles. Don’t forget to breathe out forcefully during the upward phase of the crunch. Breathe in steadily as you slowly descend to your starting position.
6. If you performed this exercise correctly you shouldn’t feel any strain on your neck. If you still feel strain or pain after performing crunches, it’s possible that you are “leading” your body upward using your neck.
This is a potentially risky decision as the ligaments and muscles that support the neck are very sensitive and are not meant to be strained for long periods of time.
Front Planks Version 1
1. Get into a push up position with your hands slightly farther away on both sides.
2. Straighten your back and legs and maintain this posture for the duration of the exercise.
3. Spread your feet so that there’s roughly 1.5 feet of space in between. This will help stabilize your body.
4. To begin this exercise, get into the front plank position described above. Simply hold this position for 30 to 60 seconds before relaxing. Repeat the movement several more times while maintaining ideal form.
You can also work out your side abdominal muscles by shifting your weight to your sides.
Support yourself on one side using either your left or right arm. Place your free foot on top of the fulcrum (i.e. the foot that is in contact with the ground), or a few inches forward so that you have another support point.
Maintain proper form while performing either a front plank or side plank.
Workout # 2: Hips and Calves
The most effective way to shred the hips and calves is to perform squats.
Squats may sound commonplace but they’re one of the most challenging and grueling workouts known in the gym. I’ve seen many grown men shy away from squat contests because they know this is a tough movement.
1. Stand on a spot with legs shoulder-width apart. Place your hands behind your head.
2. Maintain a straight aspect while performing this exercise. When you’re ready, slowly lower yourself as if you were sitting down on a chair.
3. As you lower your body, feel the muscular strain on your hips and calves. Use your core muscles to stabilize your upper body so that you do not sway forward during the downward movement. Your back doesn’t have to be completely vertical – you just have to keep it straight while squatting.
4. When you bend your knees to accommodate the “sitting” movement, make sure that you do not overextend them. It’s easy to overextend the knees because they take on extra weight more easily.
Frequent overextensions can tear ligaments and this will put you out of commission for many months. Knee injuries are also very painful so spare yourself the pain and maintain proper form.
5. When you reach the maximal point on the downward phase of the squat, take a deep breath and explode upward. To recap: go down slowly as if you are sitting on a chair and exert explosive force and speed during the upward phase.
6. Perform 20 to 30 squats or more if you can!
Medical Disclaimer:
Always consult with your physician before beginning any physical fitness program or diet program.
If you experience pain at any point during exercise, please stop and consult with your healthcare provider.