Strength Builder: Enhancing your sessions with lower body exercises
Hello Mindgasm Explorers! Advanced Player here, ready to unlock the secret to some of your most powerful sessions yet. Brace yourselves, because leg days are about to become your new best friend.
Embarking on your Mindgasm journey, you’ve been mastering the mind-muscle connection, getting in tune with your body. Today, I’m sharing a set of game-changing exercises that pack a double punch.
Not only will these moves sculpt and strengthen your lower body muscles, but they’ll also pre-fatigue them, paving the way for mind-blowing responsiveness during your Mindgasm sessions. So, are you ready to experience the ultimate synergy of strength and tantalizing tremors?
Let’s dive right in!
Lower Body Exercises
These exercises will target muscles all around your source. Below will be options for exercises; some utilize machines, some dumbbells, some with bands and the easiest of them all is with your own body weight. I will provide a list of options for each style exercise and explain what area it works on. I will provide a list of options for each style exercise and explain what area it works on. At the end I will provide a general style workout that you can create and personalize for yourself.
Not all exercises are suitable for everyone, this or any other exercise can result in injury. PLEASE ALWAYS consult your DOCTOR before beginning this or any other exercise program. (See Full Safety Disclaimer at the bottom of this web page).
The Leg Extension utilizes a machine for this demonstration, but can also be performed with your own body weight. This will focus on your Quads, the top portion of your thigh. (Utilizing a machine) In a seated position with your ankles behind the padded bar, straighten out your legs (as seen in image). Then lower your legs back down. The speed in which to perform this exercise should be 3 seconds up and 3 seconds down. You want to control the weight, not fling it up and down as fast as you can. Perform this movement 10 times without stopping (up and back down counts as 1 repetition). You will take a 30 second break and perform this movement again. Each repetition of 10 is called a set. You will perform 4 sets of 10 repetitions or 4 x 10.
The squat is a great exercise to target overall lower body. The general motion is similar to sitting down and standing back up (as seen in the chair squat image) . You have 4 options for resistance to perform this exercise.
- The Barbell Squat utilizes heavy weight across the back.
- The Chair Squat utilizes your own body weight (easiest to perform).
- The Band Squat uses an exercise band held in front of the body to create resistance.
- The Dumbbell Squat lowers tension on the spine by placing the weight lower on the body.
Any of these 4 styles of exercises will target the same muscles in the body. You will want hold your core (ab muscles tight) to protect your lower back. Squat down as if you will sit. Make sure knees are bent close to 90 degree angle and you place your weight back on your heels not leaning forward on your toes. Then stand back up. You will feel the muscles being worked mainly in your quads and your glutes (butt muscles).
You don’t need extremely heavy weight, but heavy enough to easily perform 10 – 12 repetitions.
The Leg Press will focus on overall Quads, Hamstrings and Glutes. If you don’t have access to a leg press machine you can target the same muscle groups with a simple Step Up. Utilizing a chair, bench or platform of some kind that is about knee high will work well.
Place right foot up on platform. Stepping up bringing left foot to the platform. While stepping up, apply full body weight to the heel and not the toes of the right foot. Step back down with the left foot. Bring right foot back to the ground for neutral position. Step back up with the left foot on to the platform the same as the right. Alternating back and forth for each leg 10 times per set.
Place feet shoulder width apart on the press plate. Knees bent (close to the chest). Grip the side handles with your hands and press your legs out straight. Be sure to not lock out your legs, keep a slight bend in your knees when your legs are pressed out straight. Pause for a second, then return by bending your legs and slowly bringing knees back to your chest. Repeat the press for a total of 10 times for 1 set.
Lunges are a great leg exercise to target not only the quads, but more specifically the Glutes.
A walking lunge is simple its walking forward with dipping your knee down. Take a step forward bending the knee of your back leg. Your front leg will bend to a 90 degree angle. Then step back up so both feet are together. You can alternate each leg or choose to go down with the right leg leading and back with the left leg leading.
A Bulgarian Lunge targets the glutes even more. The set up is very similar to a walking lunge. Start with your right leg out in front of the body. Now place the left foot up on a bench, chair or platform. Dip your left knee down, and bending your right knee to a 90 degree angle. Then stand straight back up, leaving your left foot on the bench. Repeat 10 times on the same leg, then switch sides and repeat.
The Hip Thrust and Hip flexor exercises are a great combination to really target those smaller more intimate muscles that encompass the source region of muscles.
Laying flat on your back, knees bent with feet flat on the floor or feet on a Bosu Ball (half ball) to work on stabilizers as well. Press your arms flat into the floor and lift your hips up into the air. Squeezing your glutes (butt muscles) at the top. Then lower yourself back down to the floor and repeat.
Hip Flexor Leg Lift
This works right in the lower groin region at the connection point with each leg into the hip joint. Laying flat on the floor, keep each leg fully straight. Raise up the right leg until it is about 1-2 feet off the floor. Holding that leg in the air for 3 seconds and then lowering the leg back to the floor. Then raise the left leg and hold for 3 seconds in the air and lower back down. Keep alternating each leg 10 times as one set.
The abductor muscles are worked when bringing the legs apart. You will feel this on the outside of your hips as well as your glutes.
Banded Side Steps
Place an exercise band around your legs, just below your knees. Start with your feet together and then step with one leg out to the side. Bring your feet together and repeat for a total of ten steps one way. Then perform 10 steps in the other direction. Down and back is 1 set. This exercise can also be performed without exercise bands (do 20 steps per side without resistance bands).
Side laying Leg Raise
Start by laying on your side with legs together Slowly raise your top leg to a 45 degree angle. Hold for 3 seconds and slowly lower back down. Repeat for a total of 15 times. Change sides and repeat the same motion on the other leg.
The Ab muscles are utilized to stabilize and protect your core. These muscles (especially the lower abs) will also aid in additional strength/pleasure to all the muscles of your source.
Laying flat on the floor, knees bent and feet flat on the floor. Place hands behind your head to support your head and neck. Do not pull your head when you crunch up, just support the weight of your head. When you lift your upper body up to crunch, lead with your forehead and not you chin. Keep you chin tucked to your chest. Lift high enough so that your shoulder blades are off the ground, pause and hold for 3seconds and slowly lower back down. Repeat this motion 20 – 30 times per set.
Lay flat on the ground with hands at your side. Lift both legs a few inches off the ground, raise one leg slightly higher then lower back down and raise the other leg. This is a quick motion with the legs. Its like you are kicking in the water quickly but your kicking in the air. This works the low abs and hip flexors. Flutter kick your feet for 30 seconds, then rest. That will be 1 set.
This is an example workout. There are many other exercises that can work the muscles of the lowerbody, but this is a great workout to get you started. You can perform this workout 2 – 3 times per week. Allow yourself at least 1 day rest between workouts of the same muscles.
- Leg Extension – 4 sets of 10 reps
- Squats – 4 sets of 10-12 reps
- Leg Press – 4 sets of 10-12 reps
- Lunges – 4 sets of 15 – 20 reps
- Hips/Glutes – 3 sets of 20
- Abductors – 4 sets of 10-15 reps
- Abdominals – 40 sets of 30 reps
If you are using just body weight you can do more reps than listed above. If you are using weights or heavy weights, you will do less reps (use what is listed above). Any easy indicator if the weight is too heavy, near the end of a set the exercise should become a challenge, but you still have good form and can finish the exercise. How to tell if the weight is too light. When nearing the end of a rep, you do not feel fatigued and can perform many more reps. Once completed all exercises, be sure to stretch and drink plenty of water, before, during and after your workout.
Full Safety Disclaimer
Not all exercises are suitable for everyone, this or any other exercise can result in injury. PLEASE ALWAYS consult your DOCTOR before beginning this or any other exercise program.
- Always warm up before beginning any workout and NEVER exercise beyond the level at which you feel comfortable.
- Consult with your doctor especially if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity.
- Stop exercising immediately if you experience pain, soreness, fatigue, shortness of breath, dizzy or lightheadedness, nausea or any form of bodily discomfort.
- The mentioned exercise program is NOT intended and should NOT be used as a substitute for professional medical advice, diagnosis or treatment.