Define your Thighs and Lift your Buttocks with these Lower Body Workouts

The lower body workouts are designed to target those stubborn areas especially in women, the thighs and buttocks. Perform the following exercises two to three times per week and you'll see noticeable results in just 4 weeks.

To avoid injury and muscle imbalances make sure your warm up and stretch before you begin and also cool down by stretching again.

Lower Body Workouts are for all levels of training.

1. SPLIT SQUATS




Target Muscles: Quadriceps, Glutes, Hamstrings, Calves and Core.
Beginner: Perform 2 sets of 12 - 20 repetitions.
Intermediate: Perform 3 sets of 10 - 12 repetitions.
Advanced: Perform 4 sets of 6 - 10 repetitions.

Stand with your feet far apart, one foot in front of the other. Feet should be pointing straight ahead. Hold a dumbbell in each hand with your arms at your sides. Draw your belly button in. Lower down by bending your knees until your back knee is almost touching the ground. Keep your torso straight and make sure your front knee is pointing in the same direction as your foot. Slowly return back to standing, squeezing your buttocks on the front leg. Repeat.



2. STEP UP



Target Muscles: Quadriceps, Glutes, Hamstrings and Core.
Beginner: Perform 2 sets of 12-20 repetitions.
Intermediate: Perform 3 sets of 10 - 12 repetitions.
Advanced: Perform 4 sets of 6 - 10 repetitions.

Stand in front of a step box or secure platform. Stand with feet shoulder width apart and pointing straight ahead. Hold a dumbbell in each hand. Draw your belly button in and step onto the box and maintain balance on one leg. Slowly step off the box or platform back to start. Repeat with other leg. For more challenge step on to the box from the side or by rotating onto the box.




3. SINGLE LEG ROMAINIAN DEAD-LIFT



Target Muscles: Glutes, Hamstrings and Core.
Beginner: Perform 2 sets of 12-20 repetitions.
Intermediate: Perform 3 sets of 10 - 12 repetitions.
Advanced: Perform 4 sets of 6 - 10 repetitions.

Stand with your feet shoulder width apart and pointing straight ahead. Place your hands on hips. Draw your belly button in and squeeze your buttocks. Balance on one leg and lift the other leg directly beside balanced leg. Bend at hips, don't round your back and reach opposite hand (hold a dumbbell for added resistance) toward your balanced foot and hold for two seconds. Return and repeat until reps are complete and then repeat with opposite leg.



4. DUMBELL CALF RAISE



Target Muscles: Calves,
Beginner: Perform 2 sets of 12-20 repetitions.
Intermediate: Perform 3 sets of 10 - 12 repetitions.
Advanced: Perform 4 sets of 6 - 10 repetitions.

Stand with one foot on the platform and hold a dumbbell in one hand. Use opposite hand to support yourself by holding onto a wall or object. Draw your belly button in. Rise up on the toes completely flexing your toes. Keep your knees straight throughout the movement. Slowly lower down to where the heal of your foot is slightly lower than the platform and repeat.