4 LOWER BODY MOVES TO TRY

1/ Get slim thighs, gorgeous glutes and multi-day legs with these 4 simple lower body exercises.

1. Ice Skating (Thighs on Fire)

Targets: abs, lower back, hips, buttocks and outer thighs.

• Stand with your feet slightly less than shoulder-width apart, arms straight, holding the back of a chair for support.

• Keeping your abs engaged , slightly bend your left knee while extending your right leg out to the right side, toes pointing toward the floor and rotating outward.

2. Lunge Hinge

Targets: Lower back, abs, hamstrings and quads.

• Stand about 1 meter in front of a step, holding dumbbells with your palms facing your body.
• Bend backward, placing your right foot on the step; bend both knees 90 degrees, keeping your left knee in line with your left ankle.
• Stand up by squeezing your buttocks.

3. Butt Burner

Targets: Abs, glutes and hamstrings

• Start on all fours, knees under hips and hands under shoulders, back straight, abs tight and head in line with spine.
• Without arching your back, raise your right knee to the right side. Extend your leg back so that your toes are aligned with your hip.
• Bend the knee to bring the heel toward the buttock; lower and repeat.
• Do 16 reps; switch sides

4. Bottom line

Targets: Lower back, glutes and inner thighs

• Lie on the floor, face down, hands at your sides, palms down, knees bent and feet on the floor.
• While working your abs, lift your hips while keeping your feet on the floor (don't arch your back).
• At the top, push your knees out to the sides as far as possible; return to center, lower and repeat.
• Do 12 to 15 repetitions.

2/ Firm up your hips, thighs and buttocks

8 Pilates-Inspired Moves for Firmer Hips, Thighs, Buttocks, and Perfect Abs!

Solutions for stubborn problem areas

Almost everyone knows that Pilates can help you sculpt great abs.

But fans of this increasingly popular workout have a secret: It's also a great way to get smooth thighs, a firm butt and a totally toned lower body.

You don't have to blow your savings on expensive studio classes to reap the rewards.

“You can get the same great leg and glute workout on your own machine as you would on a fancy piece of equipment like a Pilates Reformer by switching up the moves for a standing position and incorporating tools like weights and stability balls,” says Nina, a Pilates specialist personal trainer.

“The added resistance helps target all of your lower body muscles while strengthening your core and improving your balance.” Helen, who created the following workout, recommends working up to two sets of 15 to 18 reps using a 10- to 13-pound barbell or dumbbell.

Do these exercises three times a week for eight weeks and you'll have enviable legs and a great booty to go along with your firmer waistline.

Modified Sissy Squat

Targets: Quads, hips, glutes

• Kneel on the floor, sitting on your heels, knees slightly apart, holding the bar at the top of your back, torso straight.

• Lift your hips, squeezing your glutes as you come back up, while tilting your pelvis and rolling your butt under your hips.

• Hold for 1 count; lower and repeat.

Flexion and extension

Targets: Hamstrings, quads, calves, core

• Sit upright on a stability ball facing a wall with your knees bent 90 degrees, toes spread and resting on the bar placed against the wall, feet turned out toward the corners, heels together.
• Extend your arms alongside your thighs, palms facing back.

Grasshopper on balloon

Targets: Outer hips, glutes, hamstrings

• Lie on the ball with your palms on the floor under your shoulders, your fingers pointing forward, your legs extended and your abs pulled in.
• Raise your legs to hip level, rotating your thighs so your toes point toward the corners.

Side Kneeling Triangle Raise

Targets: Outer thighs, glutes

• Kneel with your right knee on the floor, your right palm aligned under your shoulder, and your thigh perpendicular to the floor.
• Place your left hand behind your head and extend your left leg out to the side.
• Raise your left leg to hip height, inner thigh facing the floor, toes pointed, squeezing your glutes and pulling in your abs.
• Keeping your left leg at hip height, continue to squeeze your glutes while pulling your leg 12 inches behind you (not shown).

Thigh rotation

Targets: Inner and outer thighs, glutes

• Sit with your right leg bent 90 degrees on the floor in front of you, palms on the floor to the right of your thigh, fingers pointing forward.
• Raise your left leg so that your toes are pointing toward the floor, your heel lifted and aligned with the sole of your right foot, your knee bent 90 degrees.

Bridge and Scoop

Targets: Glutes, hamstrings

• Lie face down on the floor with your knees bent 90 degrees, your feet on the floor, and the bar resting on your hips.
• Lift your hips while squeezing your glutes (not shown).
• Raise your right foot a few inches, pointing your toes with your knee bent.
• Slowly kick the leg forward and up in an arc until the leg is extended; bend the knee, lower the leg back to start and repeat.
• Keep your hips lifted, squeezing your glutes throughout the exercise.
• Do all reps with the right leg; lower your hips, then repeat with the opposite leg.

Standing Leg Circles

Targets: Quadriceps, glutes, inner and outer thighs

• Stand with your feet hip-width apart, hands in front of you, palms facing in, holding the bar in front of your thighs.
• Raise your left foot 6 to 8 inches off the floor, toes pointed, balancing the bar on your upper thigh.
• Slowly trace a 12-inch circle with your left toes, moving clockwise.
• Keep your shoulders relaxed, contract your glutes and pull in your abs to help your upper body stay stable.
• Do all reps with left foot; lower and repeat on opposite side.

Calf-foot race

Targets: Calves, core

• Sit upright on a stability ball with your knees bent 90 degrees, your hands on your hips, and the balls of your feet resting on a body bar placed on the floor against a wall directly in front of you.
• While engaging your abs, lift and lower your heels off the floor, alternating feet.

Q: How can I get rid of cellulite on my legs and butt?

In a word? By exercising. “Cellulite is essentially the accumulation of unevenly stored fatty tissue, which gives it its dimpled appearance,” explains Kim, our BPJEPS AGFF certified personal trainer.

To accelerate fat loss and minimize cellulite, follow a healthy diet and do at least four 45- to 60-minute aerobic sessions per week.

Additionally, Kim says, do resistance moves like the ones shown here three times a week. "Resistance activities are essential for maintaining a toned lower body—you're sculpting lean muscle while burning excess fat."

Problem: saddlebags

The Solution: On-the-Go Resistance Band Squats

• Stand with your feet hip-width apart and a band tied around your ankles.
• Step out to the left side as far as you can, working against the resistance of the band.
• Bring your right foot up to the height of your left foot, then raise your left leg out to the side as high as you can, keeping your torso straight and your toes pointed slightly down.
• Do 12 to 15 repetitions per side.

Problem: Sagging buttocks

The solution: Floating kicks on the ball

“To lift and firm your butt, you have to work against gravity,” Bastien explains.

• Lie with your abs on top of a stability ball, hands on the floor under your shoulders, legs extended and parallel to the floor.
• Keep your thighs slightly rotated outward, with your heels pointing inward.
• Alternate small flutter kicks with each leg, moving the entire leg from the buttocks during the kick.
• Work up to 25 kicks per leg.

Problem: Thick calves

The Solution: Standing Calf Raise

“You don’t need to exceed your own body weight to get better definition in your calves,” says Bastien.

• Stand with the soles of your feet on a step.
• Raise and lower your heels as far as you can.
• Do 20 to 25 repetitions.

3/ Thinner thighs in 3 steps

New exercises for the inner and outer thighs from the PARIS Sports Club.

Beginner: Knee flexion extension

Targets: Hamstrings (back of thigh)

• Lie on the floor with your arms at your sides, knees bent 90 degrees, and heels shoulder-width apart on a stability ball.
• Raise your hips toward the ceiling, being careful not to arch your back too much.
• Hold for 3 counts and lower.
• Repeat the exercise for 8 to 10 repetitions.

Beginner: Seated Leg Raise

Targets: Quads (front of thigh)

• Sit on the floor with your back against a wall and your legs extended in front of you with your feet bent.
• Raise your right leg off the floor as high as you can, keeping your foot flexed.
• Lower yourself to the floor without touching it; do 20 continuous repetitions.
• Repeat the exercise with the left leg.

Beginner: Scissor Kick

Targets: Adductors (inner thigh)

• Lie on the floor, face down, arms at your sides, palms down and legs straight.
• Raise your legs to about 45 degrees, pointing your toes.
• Quickly open and close your legs, crossing your right thigh over your left, then reversing the movement.
• Continue to scissor your legs; do 12 to 15 repetitions per side.

Intermediate: Lying Leg Curls

Targets: Hamstrings (back of thigh)

• Lie face down on the floor with your heels shoulder-width apart on a stability ball and your arms on the floor, palms facing down.
• Raise your hips toward the ceiling and hold for 2 counts.
• Slowly pull the ball toward the body, keeping the hips lifted, then roll it back to the start.
• Do 8 to 10 repetitions.

Intermediate: One Leg Wall Extension

Targets: Quadriceps (front of thigh)

• Stand with your back against a wall and your feet shoulder-width apart. Bend your knees 90 degrees.
• In this position, straighten your right leg, pointing your toes.
• Hold for 3 counts and lower.
• Repeat the exercise for 8 to 10 repetitions; switch legs.

Intermediate: Ballerina Squat with Knee Bend

Targets: Adductors (inner thigh)

• Stand with your feet shoulder-width apart, toes pointed outward. Bend your knees to 45 degrees and hold on tight.
• From here, shift your body weight to the left side, keeping your left knee bent and straightening your right leg.
• Hold for one count; switch sides, straightening your left leg and bending your right knee.
• Repeat, alternating legs, for 8 to 10 reps per side.

Advanced: Single Leg Hip Flexion

Targets: Hamstrings (back of thigh)

• Lie on the floor with your legs straight, arms at your sides and heels shoulder-width apart on a stability ball.
• Raise your hips toward the ceiling and hold the position.
• Lift your right leg off the ball, pointing your toes toward the ceiling.
• Slowly pull the ball towards your body using your left leg; keep your hips lifted.
• Return to the starting point and repeat; do 8 to 10 repetitions per leg.

Advanced: Flamingo Squat

Targets: Quads (front of thigh)

• Stand with your feet shoulder-width apart.
• Raise your right leg about 10 cm off the ground and squat down with your left leg, bending your knee about 45 degrees.
• Straighten the leg and repeat the exercise, balancing on the left side; keep the right leg elevated.
• Do 8 to 10 repetitions per side.

Advanced: Single Leg Knee Adduction

Targets: Adductors (inner thighs)

• Standing with your feet shoulder-width apart, lift your right leg off the floor, bending your right knee to 90 degrees; keep your hands on your hips.
• Bring the right leg to 45 degrees from the body, balancing on the left leg.
• From this position, bring the right knee to the right side and back to center.
• Do 8 to 10 repetitions; return to the start and repeat on the opposite side.

If you liked this article and it helped you love your lower body. Leave me in the comments, if you were already aware of these concepts and what is your experience on the subject.

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