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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.

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Andrew Parsons
Andrew Parsons
Andrew Parsons
Andrew Parsons
Andrew Parsons
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Andrew Parsons
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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.

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1. Ice Skater

  • 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.

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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.

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2. Lunge Hinge

  • 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.

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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.

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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.

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8073541751
mg_mnguyen417 wrote:

simple moves...i like it!!

6/4/2010 10:31:28 AM Report Abuse

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