Top 5 Exercises to Tone Your Lower Half

Lower body workouts don’t just blast the flab and give you sexy legs… they also burn fats, prevent injuries and shape your muscles. These workouts help you avoid scrawny legs and aid in strengthening muscles in the legs and butt, which further increases stability and range of motion.

Mike Jackson, Nutritional Consultant at supplementing.com and Physique Transformation Specialist, share the best five lower body workouts for strengthening, toning, and trimming your calves, quads, hamstrings, and glutes.

Uphill Walking or Running

Walking and running are not only good for the lower body, but also for your heart, lungs, and bones. These cardio exercises also trim fat from your legs and butt. Add the intensity of an uphill climb with gravity pulling against you, and you will see the results dramatically.

If you’re not ready for the uphill challenges, walking or running on a flat surface also strengthens lower body muscles. However, the more intense the workout, the faster you get results.

Squats

Squats are one of the best exercises for toned legs and firmer butt. Plus, there are several variations that activate different muscles and make the workout more interesting.

Deadlifts

If your glutes and hamstrings (back of thighs) need more attention, deadlifts are the best exercise for the job. You can boost the intensity by standing on a block or board, which puts more tension on muscles. However, if your goal is to build strength, you can lift more weight if you’re not standing on an elevated surface.

• Stand with feet shoulder-width apart

• Hold a barbell in front of your body or two dumbbells at your sides

• Look forward, and keep arms straight and knees slightly bent

• Slowly bend hip joint – not waist – and knees, and lower weights as far as you can without bending your back

• Squeeze glutes and lift weight back up

• For beginners: Take 4 seconds to lower down and 2 seconds to rise up

• Do 3 sets of 12 to 15 repetitions

Step Ups

Step ups can strengthen and sculpt the quads (front of thighs) and glutes. Combining deadlifts and step ups is a great way to get a comprehensive lower body workout.

• Stand behind a bench or box, holding a dumbbell in either hand

• Place right leg on the bench with knee bent

• Flex glutes and push with right leg to lift left leg onto the bench

• Return left leg to the floor

• After completing a set with the right leg, do a set with the left leg

Standing Seesaw

This simple workout targets outer thighs, hips, abdominal muscles, and shoulders. All you need is one dumbbell and a step to stand on.

• Place right foot on the step and let left leg hang off the side

• Hold dumbbell in right hand and place left hand on your hip

• Flex abs and keep back and legs straight

• Slowly lift left leg out to the side as high as you can and raise right arm straight out to shoulder level, palm down

• Return to starting position

• Do 15 reps, then switch sides and repeat

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