Lower Body Butt Workout

If there is one piece of fitness equipment I can’t live without these days, it’s ankle weights, hilarious right? But it’s TRUE, this routine has changed my body and I’m sold!

This lower body workout is challenging on its own but if you are looking to push yourself a little more- try incorporating the ankle weights. You can even use them when going for a walk or cleaning up around the house. I love that the possibilities of using ankle weights are endless!

As with most of my workouts, this 7-part lower body routine can be done with absolutely no equipment! All you need is a small space and your body. The whole workout takes less than 10 minutes to complete, which means you can go for 2 or 3 circuits for a full lower body workout! Now… who’s ready?

Valeo Fit: Lower Body Workout from Birds Nest Productions on Vimeo.

Equipment + Overview

Workout Structure

  • Bent Over Leg Lifts
  • Leg Pulses
  • Toe Circles
  • Standing Airplanes (repeat these 4 steps on the other side)
  • Fire Hydrants
  • Knee In’s
  • Rainbows (repeat these 3 steps on the other side)

Workout Details

Duration // 7-8 minutes for one circuit
Type // Toning/Strengthening

Lower Body Workout Step by Step //

  • Bent Over Leg Lifts
  • Leg Pulses
  • Toe Circles
  • Standing Airplanes
  • Fire Hydrants
  • Knee Ins
  • Rainbows

Breakdown //

  1. Bent Over Leg Lifts
    Step 1 // Bend over with one leg up, perpendicular to the ground, with hands on floor.
    Step 2 // Lift and lower lifted leg, having toe touch the floor. Bring back up and repeat.
    Try to keep legs straight, but allow for a slight bend in knees if more comfortable.
  2. Leg Pulses
    Step 1 // Starting in the original position as step 1, make small pulses with lifted leg.
  3. Toe Circles
    Step 1 // Starting in the original position as step 1, make small circles with foot, switch and turn the other direction.
  4. Standing Airplanes
    Step 1 // Starting in the original position as step 1, bring knee in towards elbow.
    Step 2 // Push knee and leg out and bring back to elbow. Repeat.
  5. Fire Hydrants
    Step 1 // On all fours, bring knee out, perpendicular to floor.
    Step 2 // Bring back down to original position, lift up, and repeat.
  6. Knee In’s
    Step 1 // On all fours, twist knee in towards body and bring out extending above with knee still bent.
    Step 2 // Continue to bring knee in and out. Repeat.
  7. Rainbows
    Step 1 // On all fours, with one leg extended out, lift extended leg behind you and form a “rainbow” or half circle, crossing over into the other side.
    Step 2 // Repeat this motion with leg, going back and forth.

How did you do? You should be a nice burn! These workouts always look easier than they really are right?

Keep this up and put it into your weekly workout routine- working out lower body 1-2 times a week. Comment below with what workouts you want to see more of!

Inspire Yourself,
Amanda

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