Lower Body Accessory

Hold a kettlebell close to your chest and perform a squat, emphasizing proper form and balance.

seated leg curl machine

To perform the hip abduction machine exercise, sit on the machine with your back against the padded support. Adjust the seat height and backrest to ensure comfort and proper alignment. Place your legs inside the padded levers, ensuring that your knees are aligned with the pivot point of the machine. Grip the handles or the sides of the seat for stability. Begin the movement by pushing your legs outward against the resistance, focusing on squeezing your glutes and outer thighs. Keep your feet flexed and avoid arching your back. Slowly return to the starting position while maintaining control. Repeat for the desired number of repetitions.

Calf raises are performed to strengthen the calf muscles, primarily the gastrocnemius and soleus. For standing calf raises, stand upright on a raised surface or machine platform with the balls of your feet, keeping your heels hanging off. Push through the balls of your feet to raise your heels as high as possible, squeezing the calves at the top. Lower your heels slowly back to the starting position. For seated calf raises, sit on the machine with your feet flat on the platform, place your knees under the pad, and position your toes on the edge. Push through the balls of your feet to lift the heels upward, then lower slowly. Maintain a controlled motion throughout, avoid bouncing, and keep your core engaged for stability. The exercise targets the calf muscles, improving strength and endurance.

Hold a plank position on your forearms to engage the core muscles.

Start on all fours, extend opposite arm and leg simultaneously, maintaining balance.