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Love Your Lower Body

  • Karen Pearson

    Pendulum Lift

    What you'll need: A step and a pair of 5-pound dumbbells.

    • Stand with right foot on step and left foot hanging off back, holding a dumbbell in each hand, arms by sides, palms facing back.
    • Keeping right leg slightly bent, hinge forward from hips while lifting left leg behind you until body is almost parallel to floor and hands hang below shoulders.
    • Return to start. Do 15 reps.
    • Switch legs; repeat.
     
  • One-and-a-Half Squat

    Targets: Butt, quads, and hamstrings

    • Stand on step with feet shoulder-width apart, holding a dumbbell in each hand, arms by sides, palms facing in.
    • Squat until thighs are near parallel to floor, keeping knees behind toes and back straight.
    • Rise halfway; hold for 2 seconds. Lower into full squat.
    • Return to start. Do 15 reps.
  • Karen Pearson

    Knee Pump

    Targets: Hips, butt, and hamstrings

    • Stand on step with feet hip-width apart, holding a dumbbell in each hand, elbows bent, palms facing in.
    • Lean upper body forward slightly and lunge straight back to floor with right leg (don't bend knee).
    • Keep bent left knee behind toes.
    • Lift right leg, bringing right knee and left hand up toward chest. Lunge right leg back; lower left arm.
    • Do 15 reps. Switch legs; repeat.
     
  • Karen Pearson

    Standing Seesaw

    Targets: Shoulders, abs, hips, and outer thighs

    • Stand on step with right foot, left foot hanging off side, holding a dumbbell in right hand by side, left hand on hip.
    • Keeping abs engaged and back straight, slowly lift left leg straight out to side as high as you can while raising right arm straight out at shoulder level, palm down.
    • Return to start. Do 15 reps; switch sides and repeat.
  • Karen Pearson

    Single-Leg Raise

    Targets: Calves

    • Stand on step with right foot in center, left forefoot on edge (heel hanging off, but not below step level), holding a dumbbell in each hand, arms by sides, palms facing in.
    • Balancing on ball of left foot, lift right foot a few inches in front of you. Raise left heel as high as you can, then lower, keeping right leg straight and lifted throughout.
    • Do 15 reps; switch legs and repeat.
     

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