legs & butt body bonus Slim your lower half
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- Henry Garrett
- 5 years ago
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1 body bonus Slim your lower half Sculpt lean, sexy legs and a perkier backside with these focused moves. Get ready to slip into slim jeans or even teeny bikinis with confidence to spare! legs & butt
2 1EASY-DOES-IT SQUAT works abs, butt, legs Stand with knees soft, arms at sides. Bend right knee and sink down as if sitting in a chair, while lifting straightened left leg off floor and arms to shoulder height (as shown). Return to start. Do 12 reps. Switch sides; repeat. chris fanning 2
3 2 3 BACK STRENGTHENER works back, hips, butt, thighs, hamstrings Stand with feet staggered, left foot in front of right, right heel lifted, left knee slightly bent. Balancing on left leg, tilt torso forward, letting hands hang toward floor for balance (as shown). Return to upright position. Do 12 reps. Switch sides; repeat. LOWER-BODY BLAST works abs, hips, butt, thighs Stand with feet hip-width apart, knees soft, arms down. Step left foot back and to right, lowering into a curtsy lunge, until right thigh is almost parallel to floor, as you reach arms across body to right. Return to standing as you kick flexed left foot to left at hip height, reversing arms (as shown), for 1 rep. Do 12 reps. Switch sides; repeat. BOOTY LIFT works butt, lower back, legs Lie faceup with knees bent, feet flat, a weight in each hand at waist. Keeping knees aligned, extend right leg. Then push through left heel as you lift hips off floor as high as you can (as shown). Lower hips, keeping leg extended. Do 12 reps. Switch sides; repeat. 4 top: Adam olszewski (2). bottom: chris fanning. 3
4 STEP TO IT works butt, legs, biceps 5 SEAT SCULPTOR works butt, triceps, thighs, calves 6 Stand with feet hipwidth apart, holding dumbbells at sides, palms forward. Step right foot back and bend knees until left thigh is almost parallel to floor, as you curl dumbbells to shoulders, keeping elbows down (as shown). Lower weights as you step back to start. Do 12 reps. Switch sides; repeat. Stand facing chair, a weight in each hand at chest level, palms in. Place right foot on seat; push through right heel to drive yourself up as you straighten and push back arms, contracting triceps (as shown). Return to start. Do 12 reps. Switch sides; repeat. clockwise from top left: Matthew rodgers. Adam Olszewski. Matthew Rodgers. Adam Olszewski. REAR SHAPER works butt, hips, thighs Kneel on all fours; place a weight behind left knee. Keeping knee at a 90-degree angle and back straight, squeeze butt to lift leg as high as you can without arching back (as shown); lower leg for 1 rep. Do 12 reps. Switch sides; repeat. 7 FLY ON THE WALL works shoulders, butt, legs Stand with back to wall, feet shoulder-width apart, holding dumbbells at sides, palms in. Leaning against wall, squat until thighs are parallel to floor. Raise arms out to sides to shoulder height (as shown). Hold as long as you can; repeat twice
5 9 SHAPE-UP KICK works arms, abs, butt, thighs Hold a weight in each hand at sides, feet hip-width apart. Step right leg back into a reverse lunge; push off back heel to return to upright position as you kick right leg forward, foot flexed, and curl weights toward chest (as shown). Step back into reverse lunge, lowering arms. Do 12 reps. Switch sides; repeat. Adam Olszewski 5
6 10 SADDLEBAG BUSTER works outer thighs, shoulders, back, abs, butt Stand with feet wider than hip-width apart, a weight in right hand. Lunge to left as you reach right arm to left ankle (as shown). Stand, balancing on right leg, as you extend left leg to side and bend right elbow, drawing weight up to armpit for 1 rep. Step back into left lunge. Do 12 reps. Switch sides; repeat. Bill diodato 6
7 11 RESHAPING REACH works abs, butt, thighs Crouch with left foot crossed behind right, left heel lifted, fingertips on floor. Leaving right fingers on floor, lean forward and extend left leg behind you as you reach left arm to ceiling (as shown). Return to start. Do 12 reps. Switch sides; repeat. 12 Bill diodato BACK ATTACK works back, shoulders, chest, butt, hamstrings Stand with feet hip-width apart, a weight in each hand. Bend forward, raising right leg behind you, arms hanging down. Hold position as you bend elbows, rowing weights to chest (as shown). Return to start. Do 12 reps. Switch legs; repeat. 7
8 tip Find more moves to tone your legs and tush (and the rest of you!) at Workouts.Self.com. 13 DE-JIGGLE JUMP works butt, thighs, hamstrings Squat with feet hipwidth apart, arms in front of you, elbows bent, hands clasped. Jump up, throwing arms behind you (as shown), then land softly in a squat. Do 15 reps without rest. 14 LOVE-YOUR-BACKSIDE LUNGE works butt, thighs, hamstrings Stand with feet hip-width apart, a weight in each hand. Step left leg forward into a lunge, thigh parallel to floor, right heel lifted (as shown). Return to start. Do a squat. Then step right leg into a lunge; return to start and squat for 1 rep. Do 10 reps. Bill diodato Find free healthy recipes, workout videos and more at Self.com! 8
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Pine-Richland Field Hockey Self-Paced Summer Conditioning Program
Agility / Footwork: 2x/Week 5 Yard Square 3 sets 8 reps. W Run 3 sets 30-60 sec. Z Run 3 sets 30-60 sec. Speed: 2x/Week Skip for Height 3 sets 15-20 reps. Skip for Distance 3 sets 15-20 reps. Falling Starts
LEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in.
No other training will burn fat faster than lower body training. Since the legs are the largest muscles in the body, they ll use up a high amount of energy each and every time they contract, giving you