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Fresh, Fit and Healthy Fitness  
A Simple Quick Pump!
Calisthenics Part II: Lower Body
by Tom Bonanti

Last week I wrote about calisthenics – a tried and true, surefire way to a simple, quick muscle pump. Calisthenics or body weight exercises consist of movements which use the weight of your body as resistance to work against. Using short bursts of intense training and just a few exercises, you can get an efficient muscle building workout for just about all your muscle groups.

Calisthenics Part II - Lower BodyJust as push-ups and pull-ups can jack up your upper body muscle groups, so too there are lower body calisthenics that can give you quads of steel and a butt to die for! Let’s take a look.

There is no better weight training exercise for lower body than squats. Free squats are calisthenics done like barbell squats but without weights. The basic stance is feet shoulder width apart. A wider stance works the butt and inside of the thighs to a greater degree, and a narrower stance works on the outside of the thigh to a greater degree. Point your toes out laterally and do not let your knees extend over your middle toes when you squat. Now bend your knees and lower yourself with your back straight and head up until your thighs are parallel to the ground. Now raise yourself up using only the power of your lower body to a position with legs nearly locked out. Perform as many of these as you like, no limit, as long as you keep good form.

Jump squats are great if you want to add a little extra punch to regular free squats. Perform these in the same manner as free squats except after you squat down, perform a jump forward as you come up. Land safely, squat again and jump backward as you come up. These are sure to make you break a sweat, even though you might feel a little silly doing them at first. Just do them, they work!

Walking lunges are the best way to tighten and tone your butt muscles. If you want to pack on a little muscle to a flat or sagging booty, these are the exercises you want to do – and lots of them!

Find a flat driveway or parking lot, or a large somewhat empty room. Begin with feet together stance. Keeping your back straight take a deep exaggerated step forward bending your knees and getting them as close to the floor as possible. Push yourself back to the starting position and repeat with the other foot an exaggerated step forward. Do these walking lunges using perfect form, as many as you like and I will personally guarantee that you’ll have a butt like an “up and cumming” 23 year old porn star! OK, maybe an exaggeration, but your ass will look great.

Remember, push-ups, pull-ups, jumping jacks, squats and lunges are exercises that you can do at home or in a hotel room with no equipment. You can do them indoors or outdoors and in no time at all your muscles will feel pumped and ready for whatever activity or mischief comes your way. Enjoy!