1. Sumo Squats
A wider stance will automatically emphasize hamstring and glute work;
- So stand with your feet a step more than shoulder width apart.
- Utilizing the weight of a barbell or dumbbells if you want to make the exercise more difficult, tighten your abs and squat down until your thighs are parallel to the floor.
- Slowly stand back up and repeat for two sets of 10 squats each.
2. Explosive Lunge
- Start in a typical lunge pose, with your right foot forward and bent 90 degrees at the knee and your left foot extended behind your body.
- Tighten your core and propel yourself upwards with your right foot, so that you are jumping in the air.
- Switch feet mid-jump and land in a lunge, with your left foot forward.
- Repeat for two sets of 5 reps each.
The Explosive Lunge is a high intensity exercise, but it also gets results quickly – while it is great to practice once or twice a week, be sure to keep your routine within personal limits.
3. Romanian Dumbbell Lift
- Stand straight, holding a dumbbell in your left hand, with your feet at shoulder width apart.
- Lift your right leg up and back with your knee straight and lean your torso forward, until your torso and right leg form a straight line and are parallel to the floor.
- You should feel the tension in your right hamstring and glute, and when you do, swing your leg back down and stand back straight up.
- Repeat with each leg 10 times.
Bicycle Crunches
Reps: 1 minute
Tip: Keep your core tight as you touch your elbows to your knee. Look in the direction that you are going, and make sure your head follows.
Russian Twists
Weight: 10 lbs
Reps: 4 sets of 20
Tip: This is the best exercise for achieving a smaller waist. This sucks in your obliques and gives you an hour glass shape.
Leg Kicks
Weight: 10 lbs
Reps: 50 (25 each leg)
Tip: This directly targets the lower abs, which is the hardest place to tone. It is important that you keep your core strong while lowering each leg. Use the weight for balance and for an extra challenge.
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