Sorry to break it to you, but not all lower-body exercises are created equal: the easy ones simply won’t get you the Kardashian-worthy results you’re after.
But these moves, designed by fitness trainer, health coach, and fitness model Elizabeth Bracero. will definitely firm, lift and sculpt your backside because they’re HARD. But so worth it. Once you’re done not only will you feel like a bad ass, you’ll have one BAD ass.
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All you need is a Swiss ball and a set of 5- to 10-pound dumbbells. (Go even heavier to up the ante.) Complete 10 to 15 reps of each exercise before you move on to the next, and repeat the entire series up to three times a few times a week to see results.
1. Goblet Squats:
Grab one end of a dumbbell with both hands, and take a stance that’s slightly wider than shoulders-width apart. Point your toes slightly outward. Keeping your shoulders stacked over your hips, bend your knees and drop your butt straight down until your thighs are parallel to the ground. Press into your heels and squeeze your glutes as you straighten your legs to come back up to standing. That’s one rep.
2. Single-Leg Romanian Deadlifts:
Hold one dumbbell in each hand with your palms facing your body, and stand with your feet together. With a slight bend in your right knee, lift your left foot off the ground and extend it straight behind you as you bend from the waist and reach the dumbbells toward the floor in front of you. When your upper body and extended leg are parallel to the ground, pause, then engage your right hamstring (the muscle that runs through the back of your thigh) and glute to lift your upper body and bring your left leg back to starting position. That’s one rep. Complete a full set, then repeat on the opposite leg.
3. Side Lunge With Dumbbells:
Grab one dumbbell in each hand and hang them along your sides with your palms facing your body. Stand up straight with your feet together and toes facing forward. Keeping your chest high, shoulders away from your ears, and right leg straight, step your left foot out to the side. Frame your left leg with the dumbbells as you bend your left knee and sink your hips back into a squat. From this position, press into your left heel and engage your butt as you straighten your left leg, and bring your feet back together in standing position. Repeat on the opposite side to complete one rep, and continue to alternate sides.
4. Single-Leg Swiss Ball Bridge:
Lie face-up on the floor with a Swiss ball near your butt. With both knees bent, place your heels on top of the ball, then keep your knees together as you lift your right foot off the ball and extend the leg. With arms along your sides, press your palms into the floor and engage your glutes to lift your hips off the ground until your body forms a straight line between your knees and shoulders. With control, lower your hips back down to complete one rep. Continue without touching the floor. Your hips should stay square to the ground the entire time. Complete all your reps, then switch sides and perform the same number of reps.
6. Split Squat Jumps:
Start with your feet together and your shoulders stacked over your hips. From this position, take a large step forward with your right foot, and lower your body toward the floor by bending both knees at a 90-degree angle. Lift the arm opposite your front leg to help you balance. From this position, press into your front heel and jump straight up off the ground, reversing your legs and arms in the air so you land with your left foot a few feet in front of your right foot and your right hand elevated. Lower into a lunge to complete one rep. Continue to alternate leading leg in quick succession.
7. Dumbbell Squat and Overhead Press:
Hold a pair of dumbbells at shoulder-height with your palms facing forward and your feet hips-width apart. Push your hips back and lower into a squat, keeping your chest upright and your knees over your toes. As you push through your heels to return to standing position, squeeze your glutes and extend your elbows to press the dumbbells straight up overhead. Bend your elbows and bring the weights back down to shoulder-height to complete one rep.
Soruce : www.cosmopolitan.com