Who doesn’t want long lean legs and a nice shapely booty?! Here are some moves I do a couple times a week to target my lower body.
These exercises are great to support weight-loss, can be done anywhere and you don’t need any special equipment, just a yoga mat or towel.

Perform each exercise one after another only resting for a moment between moves. Start with one set of each exercise, then when that becomes easy add a second, then a third. Remember to warm up for 5-10 minutes before starting this routine.

1. Prisoner Squat (don’t worry, it’s better than it sounds!)

• Start standing with your feet slightly wider than shoulder-width apart.  You can either lace your fingers behind your head or have them in front of your body.
• Keep your back straight, bend at the hips and knees to lower your body so your thighs are parallel to the floor. Hold for a moment.
• With control straighten your legs and return the starting position.  Repeat.
• Start with 20 of these in a row, add increments of 10, aim to build up to 50 squats.

2. Side Lunges

• Start standing with your hands out in front of your body to help support your back.
• Lunge to the right while keeping the left leg straight.
• Sit back into the heel of the lunging leg.
• Press your body back to the starting position using your leg strength, keep your back straight.
• Repeat on the left side.
• Start with 10 reps on each side.

3. Forward Lunges

• Start standing with your feet 6 inches apart and your toes pointed forward.  Keep your back straight.
• Step forward with your right leg and lower your body to 90 degrees on both leg.  Keep your weight on your heel, do not let your lunging knee extend past your toes.
• Push back to the starting position with control keeping your back straight.
• Repeat on the left side.
• Start with 10 reps on each side.

4. Half Bridge (or as I call it Booty Burn!)

• Lie on your back on the floor with your knees bent and your feet flat on the floor. Have your arms at your sides or slightly away from your body creating a ‘Y’ shape.
• Place your feet hip-width apart with your toes facing straight ahead away from you.
• Gently contract your abdominal muscles to flatten your lower back to the floor.
• Press your hips up into the air by contracting your glutes.
• Press your heels into the floor.
• Keeping your ab muscles contracted will help avoid excessively arching your lower back.
• Hold at the top for a few seconds then slowly lower to the starting position.
• Start with 10 reps of these, over time add increment of 5.

Extra Credit:  Pushup

• Begin in the classic pushup position, with your weight on your hands and the balls of your feet. Space your hands just wider than shoulder-width apart. If you haven’t done pushups in a while, do yourself a favor and start with your knees on the floor!
• Keeping your back straight, roll your booty slightly under by activating your glutes, bend your elbows to lower yourself towards the floor. When your chest is just off the floor, hold for a moment, then push yourself back up to the starting position.  Proper form is key here!
• Start with 5 reps, over time add increments of 5.

Here’s an article I just came across that has some great snack ideas to keep you energized for your workout!

Have a fun, fit day!

Kardio Kate

Posted in Main at September 24th, 2009 by Kardio Kate

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