Here is the info you’ve been waiting for – everything you need to know to shape up your lower body in time for summer… I know its January and we just got blasted with an arctic snow storm and we are covered in a 4 layers of clothes but we can dream and be proactive!
BEST Lower Body Exercise #1: SQUAT
An awesome exercise that targets the muscles of your butt, thighs, hips and erectors and core is the squat. Lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower your body until your knees are bent at 90 degrees and not extended past your toes. Be sure to think and engage your glutes (butt) from the bottom coming back up. If you want to have an eye catching booty in those fancy new LuLuLemon yoga pants, you better prioritize and squat! Oh, and guys there is no sense in having a built upper body only to walk around on sticks for legs – get squatting as well.
BEST Lower Body Exercise #2: LUNGES
This is more less a one legged squat to a degree. There are a few different versions: forward lunge, walking lunge, and reverse lunge. Putting one foot in front of the other, lower your body toward the ground, keeping your abs and torso tight while keeping your chest up and shoulders in a neutral position (no slouching forward!). Lower until the front knee is bent at 90 degrees and not past your toes. Stand back up and then step forward with the opposite leg and repeat. For a better workout, hold dumbbells in each hand or a barbell if doing a reverse lunge in place.
BEST Lower Body Exercise #3: Side Plank Open & Close
Not only is this going to force a static contraction of your core and shoulder muscles, but it is going to nicely work your abductors (gluteus medius and minimus). Get into a side plank position supporting your weight across your forearm on the floor and keep your body straight. Your one foot and forearm should be the only things on the floor. Elevate your top foot that’s resting on the planted foot up in the air into a “V” shape and slowly bring it back down and repeat. Shoot for 8-10 reps and switch sides and repeat.
Best Lower Body Exercise #4: Smith Machine Butt Blaster
Get a pad and get under the bar. Get in a “sissy” push up position with hands and knees on the floor/pad. One foot will be centered on the bar and you will need a partner to unlatch the bar or simply use the safety latches for the bar to rest on. You will then elevate your foot (on the bar) up in the air squeezing your glute. Be sure to control the tempo so you work the muscle and stay balanced and it control.
Let’s Lift That Ass and Drop Those Excuses!
So there you have it, a handful of top notch exercises to not only round out that ass but also to burn some calories. Forget about previous failed attempts in the gym and resist the urge to let past failures get you down. I don’t care how many times you have tried and failed to transform your body and you shouldn’t either. For most, the reason is usually because they didn’t have a plan. They didn’t have the knowledge or proper guidance to go about it correctly. What matters NOW is that you are motivated and ready to work with a winning plan to look and feel your best ever. Let’s grab that momentum and get moving!
If you’re serious about transforming your body then email me today and we can set up a consultation to see where you are, where you want to be and how we can get there. We will create a customized program that will get you the body that you want and deserve.
Don’t wait. Tomorrow’s excuse is the same one you had last week, lets get started today.
Cheers to a new beginning,
Roger Bowman, CPT