Jump to content
×
Are you looking for the BariatricPal Store? Go now!

Lower body exercises



Recommended Posts

Howdy friends!

I need some ideas for lower body exercise. I have crap knees (as I am sure a lot of us do from the excess weight). Right now I do three sets of squats with 30 lb dumbbells, three sets of deadlifts (the straight leg varietal) with a 30lb barbell and three sets of leg press on the leg press machine with 100 lbs. Lunges really bother my knees and I do not do them. I also have bad balance and tend to teeter about like I'm half drunk when I attempt them. I am looking for something new to incorporate in my training as these are the only lower body things I am doing. I feel like I am getting much more variety in my upper body because nothing up there hurts like my knees do!

Also I will say I have recently upped my weight on these so I feel the ones I am doing (like today I can feel every muscle in my thighs, hamstrings and quads). But variety is the spice o' life, right??

Share this post


Link to post
Share on other sites

I can't really do lunges either (not because of knee problems... just uncoordinated!). My trainer has me doing this step up thing... here's the closest thing I can find online that shows how to do it:

http://www.simonfamilyjcc.org/exercise-of-the-month-step-up-high-knee-to-rear-lunge/

I don't really step back down into a lunge, just to where that foot lands on the floor. I stand beside another machine that I can hold on to to help with balance.

Also, you could do some calf lifts to strengthen the calves. Are you doing anything for adductors/ abductors (inner/outer thigh)? I find when I do those I am usually pretty sore which tells me they aren't being used that often. Here's a link that shows some ways to do them with bands unless you have access to a gym where there's usually a machine to do them with.

http://www.sportsinjuryclinic.net/rehabilitation-exercises/resistance-band-exercises1/resistance-band-hip-adduction-exercise

http://www.sportsinjuryclinic.net/rehabilitation-exercises/resistance-band-exercises1/resistance-band-standing-abduction-exercise

Good luck!

Share this post


Link to post
Share on other sites

Bicycling is great. It gets all of the lower body butt to toes.

Share this post


Link to post
Share on other sites

@@Ginger Snaps I have super muscley calves. They have always been quite well defined for the size of my body - there is very little fat on my legs from the knee down. I was once told by a guy "Man you have some roped calves". That is totally the compliment a girl wants to hear (I think he was impressed that they were so well defined). LOL. So generally I do not do things like calf raises because I need no more definition in those things. I go to a gym btw - LA Fitness, so I have all the machines, free weights, barbells and dumb bells.

@@SandyM I ride a stationary bike as part of my cardio routine. Usually for a half an hour. I suppose I could ramp up the resistance!

Edited by Forsythia

Share this post


Link to post
Share on other sites

What about some good old fashioned mat work where you are laying on your side and doing leg lifts or where you are on all fours doing leg kick backs and side raises. I have a dvd from Jillian Michaels called "No More Trouble Zones" and it has a circuit with floor work exercising legs. Find it does help.

Share this post


Link to post
Share on other sites

I do the exercise bicycle for 40 minutes on level 7 and do roughly 8.50 miles.


I do plan on getting a trainer to show me some more exercises that won't hurt myself with because I have fibromylgia, arthritis, RSD and stenosis of the spine. I have to be very careful of what I do and need guidance.


I need to tone up my body as best I can.


So far only have done the bicycle and every couple of weeks I up the level to get more resistance.


Have a good workout and feel good.


Share this post


Link to post
Share on other sites

Oh, I forgot to mention that I do kettle bell swings too.

@Scarlett333, I used to do the Firm videos back in the day, and one of the tapes was all mat work. Only now I no longer have my ankle weights. Gosh that makes me feel old. Ha!

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

  • Trending Products

  • Trending Topics

  • Recent Status Updates

    • Bashbee91

      Hey guys new to the process looking forward to this new life. 
      · 0 replies
      1. This update has no replies.
    • Bugg

      Hi everyone! I’m brand new here. I just went through all my pre-op requirements per my insurance company and now everything has been submitted and I’m just waiting for final approval and my surgery date. I’ve been doing research, watching YouTube videos, TikTok’s, ect.. trying to prepare my mind and what to expect so I’ll be ready for the surgery. I was so sure and so set and so ready and excited. However, now that I’ve done everything & it’s almost here, I am sooooooo scared! I know why I want it bc I’ve tried everything and I just don’t feel like I can lose weight by myself. I’m tired of being overweight my entire life. I’m miserable, but I keep psyching myself out afraid of GERD bc I know how that can be and I don’t want to have to get a bypass after already gaining the courage to even get VSG. I’m scared of complications like I’mgoing to regret doing it and be depressed that I didn’t just be more disciplined and try again to lose the weight on my own even sitting here typing this knowing in my mind i just can’t and don’t possess the discipline. I’m also afraid I won’t be able to handle the restrictions of the sleeve. What do I eat? I don’t know how to eat healthy really and don’t enjoy healthy food. I don’t know how to do this! I feel so defeated!Someone tell me they felt anything similar to this or am I not ready? I thought I was. I am so tired of being sick and tired and so tired of myself and so tired of being stuck and stuck in this body and somebody different on the outside from what I feel inside. I just want to ball up and cry.
      · 0 replies
      1. This update has no replies.
    • buildabetteranna

      over 20 lbs down since4 the pre surgery diet and surgery on the 14th
      · 1 reply
      1. Selina333

        Yay!! Congrats. I know how good that feels. 🤩

    • Jenopolis

      Had a sleeve in 2017, lost over 100 pounds. Had a DS surgery this year (2025) for more sustainable weight loss. 🤞
      · 0 replies
      1. This update has no replies.
    • buildabetteranna

      The 14th was my day. I am home and recovery is going pretty smooth. They even let me walk out of the hospital. Picture of me in recovery curtesy of my boyfriend lol. 

      · 3 replies
      1. DaisyChainOz

        Glad it went well!! Wishing you a speedy recovery and wonderful success!! 🤗

      2. buildabetteranna

        Thank you ❤️

      3. Selina333

        Neat you have a pic of this day! I was sooo happy to get my surgery. It was well worth it! And I'm not even near my goal. I had surgery Dec. 2!

  • Recent Topics

  • Hot Products

  • Sign Up For
    Our Newsletter

    Follow us for the latest news
    and special product offers!
  • Together, we have lost...
      lbs

    PatchAid Vitamin Patches

    ×