It’s never too late to tighten up your lower half. Start with this routine, designed and demonstrated by CosmoBody trainer Astrid McGuire to fire up your hamstrings and quads, and give your butt a noticeable lift.
All you need is one light and one heavy set of dumbbells — try 3- and 8-pounders to start. (A breathtaking backdrop is a plus, but it’s certainly not a requirement.)
Perform each exercise below consecutively for 30 to 45 seconds (on each side) at your own pace before advancing to the next move. Repeat the workout a few times a week, and mix in a few sessions of cardio plus some upper body exercises. You’ll be DTF — down to flaunt — your awesome body wherever you go.
1. Alternating Lunges With Twist
Stand with your elbows bent out to the sides at shoulder-height. Keeping your shoulders stacked over your hips, take a large step forward with your right foot and bend both knees to a 90-degree angle, keeping the front knee stacked over the front ankle. Twisting from the waist, turn toward your right side. Twist back to face forward and press into your front heel to stand up into starting position. Repeat on the opposite side and continue to alternate legs, always twisting toward the front leg.
2. Plank to Praying Frog Jumps
Take a wide stance with your toes facing slightly outward, and place both palms on the ground shoulders-width apart. Jump both feet back to plank position. Engage your core to hop both feet forward to frame your palms with your toes facing slightly outward. Lift both palms off the ground and lift your chest as you bring your hands to prayer position. Place both palms back on the ground in front of you, and hop your feet back to plank position to continue.
Grab one heavy weight in each hand and hold one over each shoulder with your palms facing in. Stand with your feet about hips-width apart, toes pointing forward. From this position, sit back into a squat, keeping your chest high and your knees behind your toes. Squeeze your butt to come back up to standing position and complete one rep. Continue.
Start standing with your feet shoulders-width apart. Step your left foot out to the left and cross your right foot behind you, lightly tapping the toes to the floor and raising your right arm in front of you to help with balance. Next, jump out to the right, landing on your right foot. Cross your left foot behind you and tap the toes on the ground as you raise your left arm for balance. Continue alternating sides for 30 to 45 seconds.
Stand with your feet about shoulders-width apart, toes facing forward. Bend your knees to bring your hips toward the floor until your thighs are parallel to the ground and bring your palms together in front of you. From this position, press into your heels and squeeze your butt as you jump straight up into the air, extending your arms behind you for momentum. Land with soft knees and immediately lower into a second squat.
6. Alternating Forward Lunges With Uneven Load
Hold one heavy weight on top of your left shoulder. (The uneven load challenges your balance.) With both feet together and your feet facing forward, step forward with your left foot and sink into a forward lunge with your knees at 90-degree angles and your front knee behind your front toes. Press into your front heel to bring your front foot back to starting position. Repeat on the opposite side, this time stepping forward with the right foot. Your shoulders should remain stacked over your hips the entire time. Continue for 30 to 45 seconds, then place the weight on the opposite shoulder and continue for the same amount of time.
Source : www.cosmopolitan.com