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Four Firmer Legs and Rear Moves

Finding a way to sculpt a firmer backside and thighs is a goal of many. How about a set of 4 moves you can add to your routine that work your complete lower body?

You will need two sets of dumbbells: one heavier set and one medium set. The heavy could be in the 15-20lb range. The medium can be 8 to 12lbs. You can start with lower weights and increase as you go.

You will be doing two sets of these moves and can also engage yourself to increase the number of reps and sets as you continue and see improvement.


Curtsy Lunges with Dumbbells

While holding your lighter dumbbells one in each hand, stand with your feet hip-width apart. Step your left leg behind and across your right leg with keeping your shoulders and hips square. Your knees will be at a 90-degree bend. Return your left foot to the start position and repeat on the other side. It is one rep when you do both sides. Complete 20 reps.

This move works your quads, butt, calves, hamstrings, and thighs.

Plie Squat with a Weight

This is a plie squat. Stand with your feet wide and toes turned out.  Use a heavier dumbbell and hold it vertically with both hands at your chest height. Squat while pushing your knees out and then push back up. Squeeze your legs and rear when you squat. Hold the weight to increase the intensity. Do 20 reps.

This move works quads, hamstrings, calves, thighs, and your butt.

Side Lunge with a Weight

Use one weight held by both hands and stand with your feet together. Keep your left leg straight and step sideways as far as you can with your right foot. Keep your right knee bent and lower your hips. Make sure both feet are facing forward.  Push back to the starting position. Repeat on the opposite side for one complete rep. Do 20 reps.

This move works your butt, hamstrings, calves, and thighs.

Weighted Bridge Work

Lie on the ground face up and knees bent. Keep your feet flat and hold a weight across your hips. Lift your hips while hold firm your knees. Hold this pose for 3 seconds and drop your hips slowly back down. Repeat for 20 reps.

This move works your butt and hamstrings,

As with any exercise, be sure you check with your primary physician before starting and be aware of how you feel as you make these moves.



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