Take on this toning workout for the lower body
Buttocks of steel? This workout to tone your legs and glutes is what you've been looking for. Specially designed to make your lower body jump, you may not be able to climb stairs tomorrow, but we guarantee it will be worth it. Take a tour of the day and try the workout below.
Tone legs
Hamstring Curl (Swiss ball)
1. Start by lying on your back on a mat with your feet raised on a Swiss ball, with your arms resting on your side.
2. Lift your hips off the floor to rest on your upper body.
3. Keeping your feet together and hips raised, bend your knees to bring your feet closer to your buttocks.
4. Hold, then straighten your legs again to return to the start.
Dumbbell Squat
1. Stand straight, feet shoulder-width apart, holding a dumbbell in each hand.
2. Lower yourself by bending at the knees, keeping the torso straight and the head up.
3. Continue until your thighs are parallel to the floor.
4. Raise your torso, pushing through your heels.
Hip bridge with barbell
1. Start by sitting on the ground with a loaded barbell on your hips.
2. Lie in a horizontal position, with your feet planted on the floor, knees raised.
3. Drive through your heels to push your hips off the floor.
4. Extend as far as possible, then return to the starting position.
Dumbbell Walking Lunge
1. Stand with feet hip-width apart, holding a dumbbell in each hand down at your hips.
2. Step forward with one leg and bend your knees to drop your hips, keeping your torso upright. The back knee should almost touch the ground. Don't allow your front knee to go past your toes.
3. Drive through the heel of the lead foot to stand up.
4. Repeat with the opposite leg.
Romanian Kettlebell Deadlift
1. Start standing by holding a kettlebell with both hands.
2. Keeping your back straight, flex your hips, slowly pushing your back as far as possible, only partially bending your knees. This should be a horizontal movement of the hips, rather than downward.
3. Pause, then slowly return to starting position.
kettlebell swings
1. Stand your feet shoulder-width apart, holding a kettlebell with both hands.
2. Bend your knees slightly, hinging them at your hips, pulling the kettlebell back between your legs.
3. Move your hips forward and straighten your back to swing the kettlebell at shoulder height.
4. Repeat the move in one continuous motion.
