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Get Slim Without the Gym: Butt and Leg Sculpters

Sculpt your lower body with butt and leg exercises you can do at home.

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Karen Pearson
Karen Pearson
Karen Pearson
Band Push
Karen Pearson
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Tube Walk

Targets: Abs, butt, and outer thighs

  • Stand in middle of band with feet shoulder-width apart, holding one end of band in each hand.
  • Cross band in front of body (making an X) with right hand by right hip, left hand by left hip.
  • Keeping back tall, feet parallel, and knees straight, take a small step to the right with right foot. Step left foot to right, bringing feet shoulder-width apart.
  • Take 10 steps to right. Switch directions; repeat.

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Slide Lunge Press

Targets: Shoulders, arms, butt, inner thighs, and quads

  • Stand with feet hip-width apart, right foot on a disc, holding a dumbbell in each hand, arms by sides.
  • Bend left knee, pushing butt back, as you slide right foot out to side to sink into a side lunge, and lower dumbbells toward floor, keeping left knee behind toes.
  • Press into disc and slide right foot back in as you stand up. Immediately curl dumbbells up to shoulders, palms in, then press them straight overhead, turning palms forward.
  • Do 15 reps. Switch legs; repeat.

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Resist-a-Squat

Targets: Abs, butt, and quads

  • Stand in middle of band with feet hip-width apart, holding one end of band and a dumbbell in each hand (wrap ends of band around dumbbells and place palms over), arms by sides.
  • Squat, keeping knees behind toes, and hinge forward slightly from hips.
  • Stand up, pulling band with you. Do 15 reps.

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Band Push

Targets: Abs, butt, outer thighs, hamstrings, and quads

  • Tie ends of band together to form a loop and place it around ankles with feet shoulder-width apart (it should be snug, not loose).
  • Lie facedown on ball with your hips on its center, back flat, legs extended and hands on floor, directly under shoulders.
  • Keeping upper body still, press legs out to sides. Then bend knees, bringing feet in toward butt; push back out. Return to start. Do 15 reps.

Originally published in FITNESS magazine, July/August 2009.

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jboling5512@gmail.com wrote:

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FITNESS Magazine July/August 2009
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