The lower body is home to some of the biggest muscles in your body so working these not only gives you the shape you’re looking for but also, with muscle being a tissue that burns calories, gives you a bit of a boost in the fat burning department. And a little extra work on the tum can’t be a bad thing!
We’ve taken a slightly different approach on this workout in that we’re bringing a lot of single leg work in to the mix. The benefit of single leg work is in its challenge on the stabilising muscles to control what’s going on at the joints. Namely, your inner and outer thigh muscles are going to be working hard on every single-leg exercise you do in this workout.
As most of these exercises work on each side independently, the rest times between sets are going to be limited at around 30 seconds. When you’re working one side, the other is getting a breather from the movement, even though it might still be working in a different way.
Complete the workout twice a week. Do two to three sets of the exercise specific repetitions on all exercises.
Donkey Kick and Crunch:
Technique Tip: Think about making the space between your ribs bigger as you lift and smaller as you squeeze under. (Glutes – Abs – Obliques) – 12-15 reps each side
How to:
- Position yourself on hands and knees with hands beneath shoulders and knees beneath hips.
- Lift one arm out in front and push your opposite heel towards the ceiling.
- Pull them both back under as if you were trying to touch your elbow to your knee.
Related article: How Can I Blast Ab Legs And Arm Fat In 1 Workout? By Using Just A Dumbbell, That’s How!
Single Leg Glute Bridge:
Technique Tip: If raising and lowering on one leg is too hard, lift your hips with both feet down, take one foot off and lower with one. (Glutes – Hamstring – Lower Back) – 6-10 reps each side
How to:
- Lay on your back with your heels close to your bottom.
- Keep both feet on the floor and push your hips high.
- Take one foot from the floor and straighten your leg.
- Raise and lower your hips, keeping your foot raised and leg out straight.
Related article: What Is The Most Rewarding Workout For Targeting Abs? 5 Moves At Home Will Achieve This!
Curtsey Squats:
Technique Tip: Imagine a straight line going behind you from your front heel. Your back foot should only just cross over to the other side of that line. (Glutes – Front of Thigh) – 12-15 reps each side
How to:
- Start standing tall with feet around hip width apart.
- Take a step back and across behind your front leg.
- Bend both knees and lower slowly towards the floor.
- Push the front leg into the floor lifting you back to the start position.
Related article: Can You Build Leg Muscle With Calisthenics? This Home Workout Will Build Legs & Glutes Plus Abs
Single Leg RDL:
Technique Tip: Balance is the biggest challenge here. If that’s limiting your intensity, create the same movement but with both feet on the floor. And a bit more weight! (Glutes – Hamstring – Lower Back) – 6-10 reps each side
How to:
- Start by shifting most of your weight in to your front foot.
- Soften the knee and push the hips back so your torso tilts forwards.
- Feel the stretch in the back of the thigh as you tilt forwards.
- Lift back to the start position, lightly using the back foot for balance if you need it.
Related article: What Exercises Can I Do To Love My Lower Body? This No Squats Belly, Butt & Thighs Workout Is For You
Assisted King Squats:
Technique Tip: Use the assistance as little as possible to really work the leg. As you get stronger, try just using your fingertips and then reduce that down to just one or two fingers. (Front of Thigh – Inner Thigh – Glutes) – 12-15 reps each side
How to:
- Position yourself in front of a solid object such as a chair or if in a gym, the frame of a machine or straps.
- Lightly holding the support, take on foot of the floor, bend the knee and push the hip back.
- Use the support to pull against as much as you need and push your foot into the floor, straightening your leg.
Related article: Hate Squats? Want To Shape Your Butt? Great! Here’s 5 Moves That Seriously Combats Flat Butt
Abdominal Towel Slides:
Technique Tip: This is tough. An inch further out makes a huge difference. If you struggle to get back, push the hips back first and follow with the arms. Really focus on controlling your torso on the lowering phase to make the most of this one. (Abs – Back of Arms) – 6-10 reps + 2 second pause at the end
How to:
- On a wooden/polished floor, position your hands on the towel approximately shoulder width apart.
- Slowly allow the tile to slide away under your control.
- Let your hips come down and feel the tension increase in your abs.
- Tighten your torso and squeeze your elbows towards your ribs as if you were trying to burst a balloon.
- Pull the towel back in so it’s just in front of your shoulders.
Related article: Do Towel Workouts Work? We Challenge You To Do These 5 Exercises And See For Yourself
Hamstring Towel Slides:
Technique Tip: This is tough. An inch further out makes a huge difference. If you struggle to get back, push the hips back first and follow with the arms. Really focus on controlling your torso on the lowering phase to make the most of this one. (Back of Thighs – Glute – Lower Back) – 6-10 reps
How to:
- Lay on your back with your heels close to your bottom.
- Position both feet on the towel and push your hips high.
- Slowly, slide your feet and towel forwards from you under your hips.
- Feel the tension in the back of the thighs and pull the towel back under your hips.