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Love Your Lower Body in 4 Moves

  • Andrew Parsons

    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.
  • Andrew Parsons

    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.
  • Andrew Parsons

    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.
  • Andrew Parsons

    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.