Exercise Instructions
Each lower body exercise should be performed for 40 seconds. Then, rest for 20 seconds in between.
For a low-impact, 20-minute lower body workout that reduces cellulite around the butt and thighs, repeat the whole circuit of 7 lower body exercises x2.
1. Plie Squat
To create a firmer and more lifted stomach, plie squats to tone your glute muscles and inner thighs.
Standing with your feet slightly wider than shoulder width apart, and your toes pointed out, stand. Lower your torso, bend knees and keep your back straight. Tuck your tailbone.
Get your glutes to extend and then stand.
Reps: 8-12
Sets: 2
2. Pistol Squat
Pistol Squats are a great lower-body exercise that strengthens your glutes and quads. They also train your body to improve balance and stability.
Standing with your feet hip-distance apart, extend one leg in front of you.
For balance, bring your hands to your hips or to the front of you body. Begin by lowering your heel to the ground and then slowly bringing your glutes and hamstring muscles back up. Continue doing this for as many reps as you like, then switch sides.
Reps: 8-12
Sets: 2
3. Side Lunge
Side lunges strengthen quadriceps and glutes and hamstrings. They also target the inner and outer legs.
Stand slightly wider than your shoulders and point your toes forward.
Your bodyweight should be transferred to one leg. Bend the knee so that it reaches 90 degrees. The other leg will remain straight. You are being pressed by glutes behind you. Switch sides and return to the center.
Reps: 8-12
Sets: 2
4. Elevated Lunge
Elevated lunges can be compared to the traditional lunge and focus on strengthening your quads, glutes, and calves.
How to do elevated lunges
Start by standing about a foot in front of a step. Next, reach your left foot back so that your toes touch the bench. Keep your heels up.
Lower your right knee and bend your knees towards the ground. Move your right foot forward if your right knee is not in front of your ankle as you lower it.
Press your glute to get started. Keep the weight in your right thigh. You can continue moving down and up until you reach the desired number of reps. Then switch sides.
Reps: 8-12
Sets: 2
5. Deadlifts
The Deadlift is a great exercise that works all muscles, including your back and glutes.
How to deadlift:
Stand with your feet at hip distance from each other and dumbbells in front of you.
Keep your abs tight and flat as you bend your knees slightly to lower the dumbbells towards floor.
To lift your back, squeeze your glutes.
Reps: 8-12
Sets: 2
6. Glute Kicker
Glute kicker is a great exercise to strengthen your glutes and stabilize your core. It also helps tone your stomach for a firmer back.
Keep your knees bent and place your right foot on the mat.
Press your glutes towards the ceiling. You can release slightly and then squeeze up. Continue doing this for as many reps as you like, then switch sides.
Keep your hands on the wheel.
Reps: 8-12
Sets: 2
7. Single-Leg Hamstring Bridge
Single leg hamstring bridges can be a great exercise to strengthen the hamstrings and glutes.
With your knees bent, place your feet on the mat. One leg should be extended towards the ceiling.
Glute squeeze and raise hips from the mat to form a bridge. For the desired number of reps, lower and lift your hips. Then, repeat the process on the other side.
