"Staying in shape / Lower Body Muscle Exercises".

Staying in shape means that we need to try as much as possible to strengthen all muscles in the body.
Lower body muscles group are second in rank of all the body muscles to be strengthened, the first is the core muscles. These lower body muscles or leg muscles includes the quadriceps, hamstrings, gluteals, and calves. They help us to walk , run and jump. In fact, they are responsible for carrying our upper body, hence when properly strengthened can help us for balance, mobility and stability.

This week's learning challenge on staying fit has just touched the right muscles. It is closely following the core muscles strengthening. The lower body muscles exercises is intended to strengthen the muscles at the lower body region and there are so many programmes that can do that. However, according to the instructor, we are to carry out just 3 of them. These ones that have been wisely chosen can do all the magic according to the repetitions.

The chosen ones are Squats for the entire muscle group, Calf curls, Thigh or quad curls

Squats for the entire muscle group.

Squat is the most effective lower body exercises no matter the type we choose to perform. Squatting with weight is the most effective but over time, squatting without weight but using the body weight as a resistance achieves great results too. Body weight squatting is the simplest of it all as it can be done even at home. Happily, this is the one we are expected to carry out this week and I have done mine.

In trying to do this, I spread my arms forward, stood up erect with my two legs apart from eachother, then bent my knees as though there is a seat behind me and I want to seat there. It is in the form of seating on the air as it where. I found this squatting very difficult when I started working out but now, I enjoy it so much. I was able to carry out the repetitions according to the instructions which I will tabulate soon.

Calf curls.

This is also another exercise that strengthens the lower body. This is achieved by standing straight with the arm either on the waist region or by the side, then with the legs apart, lift the heels above the ground, standing only on the toes. This allows the body weight to be on the toes and this even though may appear to be simple at the onset, can be painful with several repetitions. I ordinarily can raise my calves for 100 times on a stretch but according to the instruction of this lesson, I am to carry out the number mentioned in the table which I did. The tabular form of the repetitions will be presented below.

Thigh or quad curls

This is another wonderful exercise that strengthens the lower legs. It's more like flinging the legs while seating down. It looks like a child's play but trust me, it is a very wonderful experience. Lifting the both legs while seating down is somewhat difficult but I was able to do it. It looks easy but it's not. I really felt the pain but had to continue till the end.

Make a demonstration video doing the three exercises with the instructions above. Use the following chart to guide you in doing so:

Select a level for the three exercises

Exercise	Repetitions	Rest	Repetitions
Squats	20 reps	10 seconds	20 reps
Calf curls	20 rep	10 seconds	20 reps
Thigh or quad curls	20 rep	10 seconds	20 rep

My Experiences

It is true that I exercise regularly, but it doesn't mean that I don't feel pains. My clients think that I am a super human but I am only a human. The difference is the level of endurance I had built over time and my consistency. Yes, I had built my endurance over the periods I have been exercising and because I am consistent, it looks as if I no longer feel pains.

For instance, while carrying out this week's programs, I felt pains in the areas I am supposed to because I am exercising. Take the squats for instance, seating on air gives a lot of impacts on the knees because they are the joints that make it possible to squat and stand. Though I am used to squatting, I still felt the pain at the knee joint and as I am aging, it becomes difficult to squat. But the experience is a good one because I really need it. The more I squat, the more I get all the benefits there is because I'd there is no pains, then gains will be difficult.

Just just at the knees, I also felt pains on my waist joint especially at the back region. Squatting for me means that I need to shoot my butt up but try to curve my waist in. This pains a lot but it's worth it.

While carrying out the Calf curls, I felt the pains on my legs below the knees. My calf hurts a lot especially with the number of repetitions. But since I had built my endurance level, I was able to complete the hard level with ease but I still felt the pains no doubt.

The Thigh or quad curls exercise made me to experience pains on my thigh, waist and knees. Yes, while flipping the legs up and down, I felt the pains on both waist and knees and including my waist because efforts are needed to raise the legs up while seating down.

In fact, this last problem is the most painful to me because I had to lift my legs above the seat.

Inclusion, working or exercising the lower body is key to movement, stability and flexibility. If our legs can't carry us, then there is a problem. Currently, my sister who is the oldest in my family can't walk again as a result of the legs not being able to carry the body. It began by skewing one of the leg to form a k-shaped leg and after sometimes, she couldn't walk again even now without a support. An operation has been done in it, yet no good results. Working our whole body is important but stronger legs helps one with mobility though upper body exercises will contribute to a more mobile body.
Jer experience is the reason why I don't joke with fitness. Hence, I have decided to stick to my routine of exercise.

I want to invite @karianaporras @graceleon and @goodybest to take part. Here is the post link to the tutorial in case you have missed it. Success to you all!

Images and video in this publication are all taken with my phone.

This is my introductory post here