Love Your Lower Body in 4 Moves

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Love Your Lower Body in 4 Moves

Get slim thighs, gorgeous glutes, and legs for days with these 4 simple lower-body exercises.

By the editors of FITNESS

1. Ice Skater

Targets: Abs, lower back, hips, butt, and outer thighs

Stand with feet a little less than shoulder-width apart, arms extended, holding the back of a chair for support.
Keeping abs engaged, bend left knee slightly while extending right leg to right side, toes pointing toward floor and rotated outward.

Bring right leg behind left leg as far as possible without touching floor, bending left leg; contract inner thigh. Return to start.
Do 12 to 15 reps; repeat on opposite side.

2. Lunge Hinge

Targets: Lower back, abs, hamstrings, and quads

Stand about 3 feet in front of a step, holding dumbbells with palms facing body.
Lunge back, placing right foot on step; bend both knees 90 degrees, keeping left knee aligned with left ankle.
Stand up, squeezing glutes.

Hinge forward from hips, extending right leg behind you parallel to floor; lower hands toward knees.
Push through left heel to return to standing; lower leg and repeat.
Do 12 to 15 reps per side.

3. Butt Burner

Targets: Abs, glutes, and hamstrings

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

4. Bottom Line

Targets: Lower back, glutes, and inner thighs

Lie faceup on floor with hands at sides, palms down, knees bent and feet on floor.
Engaging abs, lift hips, keeping feet on floor (don't overarch back).
At the top, bring knees out to sides as far as possible; return to center, lower, and repeat.
Do 12 to 15 reps.