The only way to build a perfect lower body is to make it BURN! When you work out, always combine cardio activity, weightlifting exerisesand stretching. That is the proper approach that will help you keep each muscle included into re-shaping work.
Cardio You are able to chose any exercise you want. The main thing is that you should sweat while doing it! For lower-body workout chose exercises like jumping jacks, squats, lunges and front kicks, and do them with high intensivity.
Strength Workout (3 rounds: 10, 8, and 6 reps) That’s the hardeat and the best part! Do the whole set of these moves, using dumbbells:
♦Hold a dumbbell in your right hand. Stand with your feet shoulder-width apart. Bend your knees and hinge slightly at your hips so that your torso is leaning forward.
♦Keeping your body in this position, row the dumbbell up to chest level, keeping your elbow toward your side.
♦In a controlled motion, lower the dumbbell back down to the starting position.
♦Repeat for 10 reps, then switch arms.
♦Lie flat on your back. Bend your knees and place your feet flat on the floor about a foot or so away from your butt. Rest your arms at your sides on the floor.
♦Lift your right leg in the air toward the ceiling, keeping your foot flexed.
♦Push through your left foot to lift your glutes, hips, and back off the ground.
♦Slowly lower back down, keeping your right leg in the air.
♦Repeat for 12 reps, then switch legs.
#3 Curtsy Lunge + Side Leg Raise
Talk about a power couple: a lateral lunge plus a curtsy lunge! String together these two awesome moves, making sure you keep good form, for one killer exercise.
Lie on your back with your arms along your sides. Bend your knees and place the soles of both feet on the ground in front of your hips. Press into your heels and engage your butt and hamstrings to drive your hips straight up off the ground. Pause, then lower your hips back to starting position to complete one rep.
#5 Reverse Lunges
This is similar to doing a forward lunge however it is VERY different. Start in the standing position [A] then step back with your left leg (your left leg will be doing the work). Make sure that you lean forward a little bit, towards your knee. Your front knee should be at 90 degrees, that’s very important. You should feel this in your butt/hamstrings. If you feel it in your quad (front of leg) adjust your form.