The Bottom Line
IN THIS ARTICLE:
Click image to view
Having a strong, fit lower body offers more than just aesthetic benefits for women. While lean thighs and a shapely butt look great, they’ll also help you power through your busy day and keep going strong. The following moves have been put together by Lurysol Olivera and Heather Renwick, personal trainers at Fitness 360 in Stockton.
Workout fashions courtesy of Dillard's; training shoes courtesy of Fleet Feet, both in Stockton
Workout fashions courtesy of Dillard's; training shoes courtesy of Fleet Feet, both in Stockton
Click image to view
Lunges
What it Works: Works the gluteus medius, gluteus maximus and the hamstrings
1. Start with feet shoulder width apart and step forward with your right foot. You want both legs to form about a 90 degree angle at bottom of movement.
2. Place your hands on hips or hold five pound weights in each hand for added intensity.
3. Bend knees and then lower back knee down to the floor, keeping the front knee directly over the center of foot and the front heel down.
4. Keep your back straight and abs tight as you push through the front heel and return back to your starting position. Remember not to lock your knees at the top of this movement.
5. Do three sets of 10 to 15 reps depending on your fitness level.
1. Start with feet shoulder width apart and step forward with your right foot. You want both legs to form about a 90 degree angle at bottom of movement.
2. Place your hands on hips or hold five pound weights in each hand for added intensity.
3. Bend knees and then lower back knee down to the floor, keeping the front knee directly over the center of foot and the front heel down.
4. Keep your back straight and abs tight as you push through the front heel and return back to your starting position. Remember not to lock your knees at the top of this movement.
5. Do three sets of 10 to 15 reps depending on your fitness level.
Click image to view
Bent Let Donkey Kick
What it works:The gluteus maximus and your lower back.
1. Start by kneeling down on an exercise mat. Position yourself on your elbows to support your upper body.
2. Keeping your right knee bent, slowly kick your left leg in the air towards the ceiling.
3. Fully extend your left leg as high as you can.
4. Lower your leg until the knee is just below parallel to floor. Remember to keep your abs tight.
5. Repeat with same leg. Do 20 reps and then switch to opposite leg and repeat reps.
1. Start by kneeling down on an exercise mat. Position yourself on your elbows to support your upper body.
2. Keeping your right knee bent, slowly kick your left leg in the air towards the ceiling.
3. Fully extend your left leg as high as you can.
4. Lower your leg until the knee is just below parallel to floor. Remember to keep your abs tight.
5. Repeat with same leg. Do 20 reps and then switch to opposite leg and repeat reps.
Click image to view
Squats
What it Works: Squats are a multi-joint exercise which targets all the muscles of the hips, glutes, and thighs.
This version does not require weights or equipment. Beginners or anyone with knee problems can use a chair for beginners and anyone who has knee problems and need a bit more support.
1. Imagine a chair just behind you. You are standing in front of the imaginary chair with your feet hip or shoulder width apart.
2. Keep your knees behind the toes as you imagine yourself sitting down on the chair.
3.Contract your glutes and hamstrings as you lift up from the chair, and fully extend your legs until you are back at the starting point.
4. Repeat this for 1-3 sets of 15-20 repetitions.
This version does not require weights or equipment. Beginners or anyone with knee problems can use a chair for beginners and anyone who has knee problems and need a bit more support.
1. Imagine a chair just behind you. You are standing in front of the imaginary chair with your feet hip or shoulder width apart.
2. Keep your knees behind the toes as you imagine yourself sitting down on the chair.
3.Contract your glutes and hamstrings as you lift up from the chair, and fully extend your legs until you are back at the starting point.
4. Repeat this for 1-3 sets of 15-20 repetitions.
Click image to view
Single Leg Toe Reach
What it Works: The single leg toe reach targets all the muscles in the butt area as well as all the stabilizer muscles in the leg.
1. Stand with a straight back. Maintain proper posture which is important for this exercise and for balance.
2. Raise the right foot a few inches off the floor by bending your knee. Your foot should be lifting towards your bottom as though you were taking a step. Hold that position a few inches off the ground.
3. Make sure you have your balance and lower your right arm straight down to your left foot in a crossover motion.
4. Return to your starting position with a straight back and repeat the same motion.
5. Repeat the same motion using your opposite side.
6. Repeat this move for three sets of 15-20 repetitions.
1. Stand with a straight back. Maintain proper posture which is important for this exercise and for balance.
2. Raise the right foot a few inches off the floor by bending your knee. Your foot should be lifting towards your bottom as though you were taking a step. Hold that position a few inches off the ground.
3. Make sure you have your balance and lower your right arm straight down to your left foot in a crossover motion.
4. Return to your starting position with a straight back and repeat the same motion.
5. Repeat the same motion using your opposite side.
6. Repeat this move for three sets of 15-20 repetitions.