Define your Thighs and Lift your Buttocks
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.
- SPLIT SQUATS
- STEP UP
- SINGLE LEG ROMAINIAN DEAD-LIFT
- DUMBELL CALF RAISE
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.
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.
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.
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.