Do you dream of having a washboard tummy, beautiful butt and firm thighs? Well, you’re not going to achieve that by sitting on it. Today we’re going to cover some of the best lower body exercises to target each of those areas.
Most lower body exercise exercises can be done without any equipment. However, with some weights, dumbbells, a chair and a step, resistance band and exercise ball, you can really go places.
IMPORTANT: Before you start a new exercise plan or diet, be sure to speak to your doctor. Avoid exercises that cause pain or discomfort.
Before you start with the exercises below, be sure to warm up with 5-10 minutes of cardio.
All exercises in a series should be completed with no rest in between. Each set contains 12-16 repetitions. You should use enough weights to complete only the number of repetitions you will be doing.
You can rest for up to 1 minute after each series, for a mild workout, or repeat the series 2-3 times if you want a more intense workout.
Check out these lower body exercises to get your tummy, hips, butt and thighs in shape.
SQUATS – Target areas: calves, hamstrings, quads and glutes
Standing with your feet hip-width apart, lean back and bend your knees as though you’re sitting on a chair (90 degree angle). Keep your back straight and pull your abs in. Your knees should be behind your toes. Hold the dumbbells at shoulder-height.
DEADLIFT – Target areas: lower back, hamstrings and glutes
With your feet hip-width apart and and your knees slightly bent, back straight, abs and shoulders in, bend from the hips as far as your flexibility allows. Squeeze your glutes as you raise your upper-body. Keep the weight or bar close to your legs throughout this exercise.
HAMSTRING ROLLS – Target areas: calves, hamstrings, back and abs
Place your calves or heels on the exercise ball and lift your butt up slowly. Be sure to tighten your abs and keep your body in a straight line from feet to shoulders. Squeeze the backs of your legs and roll the ball towards your butt, keeping your torso in a straight line and keeping your abs tight.
To your tight(er) lower half!