We get it: Losing weight and getting toned can often feel like a neverending uphill battle.
Furr breaks down the ultimate 30-day standing workout to slim down your lower half.
“Slimming your lower half is a common fitness goal for many people,” says Furr.
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“Standing workouts offer several benefits to help you achieve this.
Secondly, it improves your balance and stability, which is essential for everyday activities and preventing injuries.
Read on for Furr’s 30-day standing workout that’s sure to slim your entire lower half.
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And when you’re finished, check out the9 Best HIIT Exercises for Ripped Abs in Record Time.
“Keep your feet shoulder-width apart and pointed straight ahead.
When squatting, your hips will move down and back.
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Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
In air squats, your hips will descend lower than your knees,” explains Furr.
“Step forward, and slowly bend both knees until your back knee is just above the floor.
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Stand back up and repeat the movement.
Alternate legs until the set is complete.”
Aim for three to four sets of eight to 10 reps per side.
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Day 3: Cossack Squats
Let’s engage in a unique lower-body movement, the cossack squat.
Keep your chest up and your right heel flat on the floor to prevent your back from rounding.
Pause, then repeat on the opposite side.”
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Do three to four sets of 8 to 10 reps per side.
Day 4: Active Recovery
Gear up for an active recovery day.
Use this time to engage in a leisurely physical activity you enjoy doing.
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Next up are calf raises.
Slowly raise your right heel off the floor, taking care to remain balanced."
Stand with your feet together and your arms at your sides.
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Jump repeatedly while spreading your legs apart and raising your arms overhead.
Quickly return to the starting position by jumping again, bringing your feet together, and lowering your arms.
Repeat this motion continuously, maintaining a brisk pace.
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Perform 10 to 15 rounds of 40 seconds of jumping jacks followed by 20 seconds of rest.
Shoot for three to four sets of eight to 12 reps per leg.
Adjust your feet so your knees are directly above your ankles (rather than over your toes).
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Keep your back flat against the wall."
Hold this position for 20 to 60 seconds for five to 10 rounds.
Day 16: Calf Raises
Repeat Day 5.
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Day 17: Active Recovery
Day 18: Single-Leg Rear Deadlifts
Repeat Day 9.
Day 19: High Knees
It’s time for another cardio session.
Today, we’ll do standing high knees.
Stand with your feet hip-width apart and your arms at your sides.
Lift your right knee as high as possible while raising your left arm.
Lower your right leg and switch to your left knee while lifting your right arm.
Keep alternating your knees while maintaining a brisk and controlled pace.
Do this for 40 seconds on, 20 seconds off, for a total of five to 10 rounds.
Day 20: Good Mornings
Repeat Day 12.
Stand with your feet together.
Have your arms at your sides, or clasp your hands at your heart’s center.
Lower your leg back down to meet your left foot.
Complete five to 10 rounds of 40 seconds of work followed by 20 seconds of rest.
