I have spent years learning how to embrace my curves; although I have become more comfortable with my body’s natural shape, I still try to work on the areas where my body likes to store fat. I am a pear-shaped body type, so I tend to gain weight in my butt and thighs. I try to work my lower body often because I want to have as much strength in my glute and quadricep muscles as possible, and I would rather have muscle than fat.
This workout is one that will get your heart rate up but also strengthen your legs. Beginners should try to complete it 1-2 times. Intermediate and advanced exercisers should try to complete it 2-3 times. After you are done, make sure you stretch – particularly your hamstrings, glute muscles and quadricep muscles.
Squat Jumps (30 seconds)
Curtsy Lunge with Single Arm Front Raise (10 per side)
Knee Strikes – 30 sec per side
Lateral Lunges with Dumbbell (10 per side) Grab a light or medium weight dumbbell for this exercise (if you have one).
Plie Goblet Squats with a Dumbbell or Kettlebell (30 seconds)
Reverse Lunge with Front Kick and Shoulder Press (12 Lunges per side) This is a lot of activity in one move, so take it slow the first few times you try the move. Grab a set of dumbbells that will challenge you but not compromise your form as you complete a total of 24 of the shoulder presses. You don’t want your lower back becoming compromised as your arms fatigue.
Plank Leg-Lifts (10 per side) Lift and lower the leg rather than lifting and holding the leg for a period of time.
Skaters (10 per side)
Leg Balance Warrior 3 (10 times per side) Try to keep your hips squared, so they are facing the ground – not rotating open to the side.
15 Side-Lying Leg Lifts (per leg) Try to position yourself against a wall, so your leg raises and lowers along the wall. Your butt and back with be against the wall. Lifting along a wall will help you keep your form.
Single Leg Glute Bridge Isometric Hold (30 seconds per leg)
Side Kick on all Fours (15 per side) Try to keep your weight distributed through both of your hands – not just on the opposite side of your kicking leg. This will help you square up your hips.
Modified Side Plank with Top Leg Raises (10 per side)
