How Using Standing Exercises Can Tone the Lower Body Without Gym Equipment

You can tone your lower body without the use of gym equipment.

Many exercises include the major muscle groups of the lower body. Those exercises include cardiovascular workouts like walking, running, cycling, biking, skiing, using across-trainer or StairMaster, and aerobics. There are plenty more exercises which work out the lower body and help tone the muscles. They are not cardiovascular, but they are effective with repetition.

Lower Body Muscles

Here is a very basic guide to the muscles of the lower body that can be toned without the use of gym equipment. Included are nicknames, and a general description of the muscle. This guide is intended for beginners.

"Glutes" - Glutes are your gluteal muscles, or your rear end, in general terms.

"Hammies" - Refers to the hamstring muscles which are located are the back of the thigh muscles that run from the glues to the back of the knee.

"Hip Flexors" - The hip flexors are the group of muscles in the pelvic region that help with flexing the hips and with rotating the lower back.

"Quads" - The quadriceps are basically the upper, frontal thigh muscles.

Toning Lower Body without Gym Equipment

Toning the lower body without the use of gym equipment is possible.

For those unfamiliar with the best ways to tone their lower bodies without expensive gym equipment, here is a basic guide.

Warm up the Lower Body

Warm up the lower body muscles by marching in place for three to five minutes. Start with easy walking steps, and gradually add arm movement. Make a loose fist with each hand and place elbows at your side, with hands in front of you. When you lift the right leg in the standing march, the left arm comes forward in a gentle motion. When the left leg comes up, the right arm comes forward in a gentle motion. It is a natural rhythm once you start.

To increase the blood flow and get your heart pumping, raise the knees higher, and march in place at a faster rate. Spend another two to three minutes "bringing it down," by slowing your march pace, lifting your knees less high, and bringing your hands down to past your waist.

Lunges