Nov 2011 New lower body routine

On Your Mark

Targets: Shoulders, arms, abs, and butt

• Start on all fours, hands under shoulders and back flat.
• Step left foot forward on floor by left hand, left knee bent 90 degrees.
• Extend left leg behind you, raising it as high as you can, toes pointed.
• Quickly return left foot to floor by left hand.
• Do 15 to 30 reps. Switch sides and repeat. Do 2 sets.

Saddlebag Slimmer

Targets: Abs, butt, and inner and outer thighs

• Start on all fours, then lower right hip to floor so that hips, knees, and ankles are stacked.
• Bring left knee into chest as you bend elbows to lower chest toward floor.

Lunge Leg Lift

Targets: Abs, butt, hamstrings, and quads

• Stand with feet shoulder-width apart, then lunge back with left leg, raising arms in front of you to shoulder height.
• Stand up on right leg, knee slightly bent, and lift left knee to hip height in front of you.
• Extend left leg behind you as you hinge forward at hips and bring hands to hips.
• Return to knee-lift position with arms at shoulder height, then step back to lunge position to complete 1 rep.
• Do 15 to 30 reps. Switch sides and repeat. Do 2 sets.

Wall Kick

Targets: Abs, butt, and inner thighs

• Stand facing a wall, feet shoulder-width apart, knees slightly bent, and place hands on wall at shoulder height.
• MAKE IT HARDER: Maintain position without a wall.
• Hinge forward at hips and raise left leg behind you to hip level, bending knee so that heel nears butt.
• Bring left knee into chest, then extend leg directly behind you. Return knee to chest and repeat.
• Do 15 to 30 reps. Switch sides and repeat. Do 2 sets.

Tabletop on Toes

Targets: Shoulders, arms, abs, butt, quads, and calves

• Sit on floor with knees bent, feet flat. Lean torso back slightly and place palms on floor under shoulders.
• Lift hips off floor so that body forms a tabletop position with torso parallel to floor; raise heels off floor.
• Make it easier : Keep feet flat.