High blood pressure affects 1 in 3 individuals and can cause serious and irreversible damage. Yet, those affected can be completely unaware of their condition. Fortunately, the control button is your hands. Because high blood pressure increases the risk of heart diseases, kidney diseases and diabetes, the WHO will be focusing on hypertension throughout the year.
WORKOUT FOR SEXY LOWER BODY
1: Uphill Walking or Running Walking and running are not only good for the lower body, but also for your heart, lungs, and bones. These cardio exercises also trim fat from your legs and butt. Add the intensity of an uphill climb with gravity pulling against you, and you will see the results dramatically. If you’re not ready for the uphill challenges, walking or running on a flat surface also strengthens lower body muscles. However, the more intense the workout, the faster you get results.
Squats are one of the best exercises for toned legs and firmer butt. Plus, there are several variations that activate different muscles and make the workout more interesting.
If your glutes and hamstrings (back of thighs) need more attention, deadlifts are the best exercise for the job. You can boost the intensity by standing on a block or board, which puts more tension on muscles. However, if your goal is to build strength, you can lift more weight if you’re not standing on an elevated surface. Stand with feet shoulder-width apart Hold a barbell in front of your body or two dumbbells at your sides Look forward, and keep arms straight and knees slightly bent Slowly bend hip joint – not waist – and knees, and lower weights as far as you can without bending your back Squeeze glutes and lift weight back up For beginners: Take 4 seconds to lower down and 2 seconds to rise up Do 3 sets of 12 to 15 repetitions
Step ups can strengthen and sculpt the quads (front of thighs) and glutes. Combining deadlifts and step ups is a great way to get a comprehensive lower body workout. Stand behind a bench or box, holding a dumbbell in either hand Place right leg on the bench with knee bent Flex glutes and push with right leg to lift left leg onto the bench Return left leg to the floor After completing a set with the right leg, do a set with the left leg
This simple workout targets outer thighs, hips, abdominal muscles, and shoulders. All you need is one dumbbell and a step to stand on. Place right foot on the step and let left leg hang off the side Hold dumbbell in right hand and place left hand on your hip Flex abs and keep back and legs straight Slowly lift left leg out to the side as high as you can and raise right arm straight out to shoulder level, palm down Return to starting position Do 15 reps, then switch sides and repeat The Bottom Line for Sexy Lower Body Uphill cardio, squats, deadlifts, step ups, and standing seesaw are the five best lower body workouts for building strength, burning fat, and toning. But you probably shouldn’t do them all in one session. Instead, change up your workout and switch between these exercises to optimise recovery and maximise results.