Lower Body Exercises For a Better Shape
It’s no secret that women gain weight more easily in the butt, hip and thigh areas than they do in their upper body. It’s also no mystery that these unwanted pounds can be the hardest to get rid of. If weight is gained throughout your lower body, it takes many lower body exercises to trim it back down. You must always keep in mind that fat is distributed throughout the body. Don’t replace your workouts with these exercises--incorporate them for an added boost.
DUMBBELL SQUATS FOR A BETTER BUTT
Target Muscles: Gluteus, Quadriceps and Hamstrings
How to do them:
- Hold a dumbbell in each hand with your knees slightly bent and feel shoulder width apart
- Lower your body slowly, as though squatting to sit in a chair, and hold for a count of 4
- Return slowly to your starting position
- Do as many reps as you feel comfortable with
DUMBBELL LUNGES FOR LEANER THIGHS
Target Muscle: Quadriceps
How to do them:
- Hold a dumbbell in each hand with your knees slightly bent and feet shoulder width apart
- Take one step forward
- Lower your body slowly, slightly lunging forward, keeping the knee even with your toe
- Return slowly to your starting position
- Do as many reps as you feel comfortable with and then alternate legs
LYING ABDUCTION FOR LOVELIER LEGS
Target Muscle: Outer Thigh
How to do them:
- Lie on your side, hips stacked on top of each other
- Prop your head up on your hand, or let it rest on your arm
- Find your balance, and lift your top leg up, with your toes pointed forward
- Slowly raise and lower your top leg without touching the bottom leg
- Do as many reps you are comfortable with
- Alternate legs and repeat the process
Target Muscle: Inner Thigh
How to do them:
- Lie on your side, bringing your top leg over and in front of the bottom leg; rest your foot on the floor, with your toes pointing forward
- Raise your bottom foot slightly off the floor as the starting position
- Slowly raise your bottom leg up as high as you can without being uncomfortable, keeping your knee slightly bent
- Hold for 2-4 counts and slowly lower your leg back to the starting position (i.e. without letting your foot touch the floor)
- Do as many repetitions you are comfortable with
- Alternate legs and repeat the process
These are just three out of the many lower body exercises you can do for toning. If you like a challenge, there are many other variations of squats and lunges as well to add variety to your workouts. Don’t be afraid to mix it up and try something new. Lower body exercises do not have to be boring. Remember that you still need to keep your cardio and strength training routines so your body gets a full workout.
You don’t have to use dumbbells for your squats and lunges, but they will help you tone at a faster rate. If you do use dumbbells, don’t overload yourself. If you feel pain and discomfort, you need to take a break and assess the situation to see if you’re doing the lower body exercises properly. Feeling a burn in your muscles means the exercises are working, but there should not be any serious pain.
Stick with it and enjoy the results. The possibilities of a great new you are endless!
