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Love Your Lower Body

Sculpt a gravity-defying butt and sexy legs, hips, and thighs with these five easy exercises.

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Pendulum Lift
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
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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.

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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.

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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.

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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.

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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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What do you think? Review this slideshow!

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valeria.leek wrote:

i lost 25kg since september: went from 89.9kg to 64.9kg. I canonly thank weight watchers for it. Calorie counting is the way to go (1100 calories a day). I never exercised either, it was all thanks to calorie counting and really watch how much and what i eat (i've started the gym 5 months ago to tone up and get fitter). I did it and EVERYONE/ANYONE can do it.

7/26/2012 08:33:44 PM Report Abuse
sandra_foster1 wrote:

Good workout. I recently found Flavia del Monte's program which helped me a lot.It is a complete program with diet and exercises which results a perfect beautiful body. I recommend it further at http://tinyurl.com/flaviadelmonte00

6/18/2012 06:13:05 AM Report Abuse
a3984502 wrote:

A few months ago I started reading Brilliant Yoga: The Complete Guide to Upgrading Your Body and Life by Sarah Sanders. It helped me discover the amazing benefits of yoga: increased flexibility, stress relief, toned muscles, improved sense of health and well being and so many more. It also helped me lose weight! You can find more info here: http://goodlifefitness.org/yoga

5/22/2012 02:29:40 AM Report Abuse
Chinchilla wrote:

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12/30/2011 03:16:58 PM Report Abuse
mirzabanda wrote:

I heard for that problem (the pouch) you should lay flat on the ground lift your legs, about 6 inches off the ground, and hold.. I say for about 20 seconds. and just do as much as you can do. or once you have both legs lifted, bring 1 knee to your chest and hold Remember to still keep your other leg up.! HOpefully that makes sense.!! and helps you guys.!! :)

3/10/2011 08:38:00 PM Report Abuse
estavrakis wrote:

i have a pouch and i can not lose it what should i do

1/24/2010 05:01:18 PM Report Abuse
sspeare02 wrote:

me too :(

1/3/2010 09:32:41 PM Report Abuse
anonymous wrote:

want lose weight so bad

12/13/2009 04:37:00 PM Report Abuse

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