Whether its a swimsuit, skirt, shorts or evening gown, toned, firm and shapely legs, hips and buns are your ultimate accessory. Make a statement with that accessory by using these five super effective exercises to sculpt, mold and shape your lower body without the inconvenience or hassle of a gym and fancy equipment.
#1 Walking Lunges
Start: Position feet hip width apart, chest out shoulders back and arms holding dumbbells straight down by your sides. Make sure to keep your core tight throughout the movement.
Execution
• Step forward with first leg. Land on heel then forefoot.
• Lower body by flexing knee and hip of the front leg until thigh is parallel to the floor.
• Briefly pause at the bottom position before pushing through your heel, extending the hip and knee returning to starting position.
• Squeeze your glutes upon returning to the top then lunge forward with opposite leg.
Tips: Keep your torso upright during the lunge, flexible hip flexors are important. The lead knee should always point in the same direction as the foot and should never angle forward past your foot. Longer lunges are recommended to place greater emphasis on your glutes.
Variation
• Increase the strength challenge by increasing resistance.
• Increase difficulty by spending more time under tension in the lunge position. Pause at the bottom of each lunge for 3-10 seconds.
#2 Dumbbell Squat
Start: Position feet between hip and shoulder width apart, pressure on your heels, chest out shoulders back and arms holding dumbbells straight down by your sides. Make sure to keep your core tight throughout the movement.
Execution:
• Lower yourself into a squat position by bending your knees and pushing your hips to the rear.
• Keep your back straight and knees pointed same direction as feet.
• Descend until thighs are parallel to floor.
• Briefly pause at the bottom before returning to start position by forcefully pushing through your heels, extending our knees and hips until legs are straight.
• Contract your glutes at the top and repeat.
Tips: Use a solid object like a chair as a guide to help you maintain correct form and position at the bottom of the movement. Strive to reach far back with your hips towards the object while keeping good posture.
Variation
• Increase the strength challenge by increasing resistance or adding a jump to the end of the motion creating a plyometric variation of the movement.
#3 Romanian Dead Lift
Start: Stand with your feet hip width apart, pressure on your heals, slight bend in your knees, chest out, shoulders back and arms hanging down the front of your thighs grasping dumbbells.
Execution
• Keeping your back flat lower the dumbbells towards the top of your feet by bending forward and pushing your hips to the rear
• Lower yourself until your back is parallel to the floor or until your hamstrings are too tight to go any further.
• When you have reached the limit of your range of motion, pull yourself back up to standing/starting position.
• Squeeze your glutes and repeat the prescribed number of repetitions.
Tips: Keep your shoulders back (don't round your shoulders) and maintain a tight core throughout.
Variation
• Increase the balance challenge by performing movement on one leg.
• Increase the strength challenge by increasing resistance.
#4 Step -ups
Start: Stand facing a solid object like a chair, step or box with your target leg positioned on top of the object. Chest out and shoulders back with arms hanging by your sides grasping dumbbells.
Execution
• Place the foot of first leg on bench.
• Stand up on to the bench by pushing through your foot, extending the hip and knee of the first leg and place the foot of second leg on bench.
• Squeeze your gultes at the top.
• Step down with second leg by flexing the hip and knee of first leg.
• Repeat the prescribed number of repetitions before switching legs.
Tips: The height of your stable object should be influenced by your height and level of strength. Increasing the height will greatly influence the intensity of the exercise. Never have the object higher than your knee height. Beginners should aim for only 6 ‐ 12 inches to start and 16‐20 inches for conditioned athletes.
Variation
• Increase the strength challenge by increasing resistance or adding a jump to the end of the motion while alternating legs creating a plyometric variation of the movement.
#5 Stability Ball Hamstring Curls
Start: Lie on your back with your arms at your sides. Place your heels on the ball approximately hip width apart towards the center. Keep your feet dorsi‐flexed or facing the ceiling. (do not point your toes)
Execution:
• Press your heels into the ball so that your hips thrust into the air and your torso forms a straight line.
• Pull the ball toward and under you with your hamstrings.
• Briefly pause to contract your glutes and hamstrings before lowering yourself slowly back into starting position.
• Repeat for the prescribed number of reps.
Tips: Keep a tight core at all times. Stop all momentum at the start and finish point of the movement by contracting or squeezing your glutes and hamstring as hard as you can.
Variation
• Increase the balance challenge, move your feet closer together on the stability ball.
• Increase the strength challenge by using one leg or pausing for a 3‐10 count in contracted position.