Tone your lower body in 7 days

By:Dan Shimon

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Strengthening your lower body is essential to getting strong core and upper body. My plan is to show you how to maximize your time and body strength using only gym equipment or things you might have at home. My hope is that you will end the week feeling stronger and more fit than you did when you started, and that this will become part of your weekly routine.

What is your lower body?

Your lower body consists of your quads(quadrilaterals), hamstrings, inner and outer thighs, calves, and shins.

Lower body exercise schedule

This plan isolates each part of the lower body for maximum efficiency, and only takes about five minutes.


Quads - squats, 2x10, 5 min


Hamstrings - leg extension machine (on stomach) 5x5 reps, 3 min


rest day


Inner and outer thighs - resistance bands, 3x10, 3 min


Calves - single leg calf raise, 2x10, 3 min


rest day


Shins - seated shin stretch, 3 min

My plan only takes a small amount of time per day, but still gives you the maximum amount of exercise you can complete in that time. It is easy to do, and you can find all of the equipment at your home or at a local gym. It also exercises only the specified muscle so you can work on another the next day. These are just some of the reasons that I believe that my 1-week plan is the best way to strengthen your lower body.