The best workout for your butt and thighs:
- Rear lunge
- 60 sec
- Lean forward on your front leg
- Come back down, and bring your knee as low as possible
- Balance your weight
- Squeeze your buttocks
- Lunge pulse
- 30 sec
- Lunge position
- Do up ‘n’ down bounce
- Keep your body low
- Straighten your torso
- Rear lunge (switch sides)
- 60 sec
- Repeat
- Lunge pulse (switch side)
- 30 sec
- Repeat
- Double dip squats
- 1 min
- Keep feet shoulder-width apart
- Do a deep squat with two pulses
- Bring your body up, and repeat
- Static squats
- 30 sec
- Do a low squat
- Hold your body in this position
- Squat pulses
- 30 sec
- Do a low squat
- Engage our body in an up ‘n’ down pulse
- Keep your body low
This workout will help you melt your love handles and carve your abs.
- Static squat torso twists
- 60 sec
- Do a quarter squat
- Rotate your shoulders, while keeping your hips and legs still
- Engage the obliques
- Add speed
- Jumping oblique twists
- 60 sec
- Jump
- Twist – move your hips and shoulders in the opposite directions while jumping
- Stick your hands together, and elevate your arms
- Side hip raises
- 30 sec per side
- Start off with your elbow and knee
- Bounce your hip up and down
- Jumping oblique twists
- 60 sec
- Repeat
- Russian twist
- 60 sec
- Bring your body in a sit-up position
- Rotate your shoulders
- Set your arms in the front, and don’t rely on them
- Bring your chest towards the ceiling
- Jumping oblique twists
- 60 sec
- Repeat
- Reclined oblique twists
- 30 sec per side
- Sit, and keep your back about 6 inches off the ground
- Elevate your leg, and bring your opposite arm to the outer part of your foot
- Stabilize your body with your other arm
- Jumping oblique twists
- 60 sec
- Repeat
The best leg workout for toned and strong calves/thighs
- Wide squat with feet turned out
- 30 sec
- Keep your feet wider
- Do regular squat
- Squeeze your glutes as you stand up
- Tip-toe squat
- 30 sec
- Do regular squats
- Elevate your body on your tip-toes and squeeze the glutes
- Alternating side lunges
- 30 sec
- Lunge on one side
- Bring your body as low as possible
- Lateral leg lifts
- 30 sec per leg
- Stand on one leg, and keep your other off the ground
- Keep your hands on the hips
- Elevate and lower your body
- Bridge pulses
- 30 sec
- Keep your back flat on the ground, do a triangle with your legs, and engage your abs
- Elevate the pelvis, keep it high, then bring it down
- Bridge static hold
- 30 sec
- Support your body on your shoulders and tip-toes
- Keep the pelvis up, and hold it in this position
- Hold your body in a straight line
- Modified bridge
- 30 sec
- Set your body in the previous position
- Move your knees from side to side
- Two foot calf raises
- 20 sec
- Stand straight
- Roll on the “balls” of your both feet
- Single leg squat
- 30 sec per leg
- Stand on one leg, and bring your other leg forward
- Keep your chest straight, and keep your hands in front of you
- Lower your body on the legs, as if you are doing a squat
- Wide squat with feet raises
- 30 sec
- Keep your legs wide as if you do a squat
- Bring your body as low as possible
- Elevate your body, and support the weight on the “balls” of your feet
- Modified wide squat with holds and pulse
- 15 sec
- Do a wide squat on your tip-toes
- Hold for 15 seconds
- Pulse on your tip-toes
- Hold your body in this position for 5 seconds
- Pulse for 15 sec
Try these exercises, and you will soon have the body of our dreams. Enjoy your hot summer days, and show off that body.
Sources and References:
theheartysoul.com
www.organicandhealthy.org
dailyburn.com
myilifestyle.com
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