A tight tush and toned legs can be your best accessories. To
achieve this often-desired physique, you must work the larger muscles in
your body including your gluteus maximus, medius and minimus, and your
quadriceps and hamstrings. Toning and tightening muscles can't be done
overnight, but with a little effort and dedication you can develop a
strong and lean lower body in time.
Squat Your Lower Body
The squat is often referred to as the best lower body exercise.
Start by using just your body weight for resistance, and as you get
stronger, use a set of dumbbells or a barbell. Begin by standing with
your feet shoulder-width apart and a barbell, if you’re using one,
positioned across the back of your shoulders. Bend both legs at the same
time and lower your body toward the ground until your thighs are about
parallel to the ground. Hold this position for a second and then push
with both legs to return to the starting position. Be sure that you
don’t lock your knees when performing this exercise. Repeat.
Lunge Those Legs
Like the squat listed above, this exercise can be performed using
a barbell, dumbbells or your body weight as resistance. Stand with your
feet about shoulder-width apart and step forward in an exaggerated step
while keeping your shoulders directly over your hips. Bend both knees
at the same time until your rear knee is nearly touching the floor and
your front thigh is about parallel to the ground. Repeat using both your
right and left legs in the front and rear position for an equal number
of repetitions.
Hip Extension Exercise
Lie down on your stomach on your bed or a bench with your hips on
the edge of the bed and your feet and legs hanging freely over the
edge. Use the muscles of your butt and your thighs to lift both legs at
the same time until they are at the same level of your hips. From this
position lift one leg higher than the other and begin alternating the
leg that is higher in a motion similar to a flutter kick when swimming.
Repeat 20 times.
Do Your Step-Ups
Stand facing a sturdy bench or chair that is tall enough that you
have to bend your knee at a 90-degree angle to step on it. Place your
right foot on the bench and use the muscles of your legs and butt to
lift your body off the ground while supporting your weight only on your
right leg. Continue lifting your weight until your right leg is
straight. Be sure that your left leg does not touch the bench. Hold this
position for a second and then use a slow and controlled motion to
return to the starting position. Repeat for an equal number of
repetitions with each leg.
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