Lower-body exercises aim to strengthen and tone hip and leg muscles. Muscles targeted include the gluteus maximus, gluteus medius, hip abductors, tensor fascia latae, quadriceps, hamstrings and calves. In "Making the Cut," author Jillian Michaels suggests allowing a day of rest between workouts of the same muscle groups. This allows your muscles time to recover and repair themselves after the workout.
Squats
A standard squat targets your hip muscles and quadriceps. To perform this exercise, stand with your feet shoulder-width apart. Place your hands either on your hips or crossed in front of your chest. To keep your balance, keep your head up and eyes looking forward. Inhale and slightly push your hips back. Slowly lower your butt as if you were going to sit in a chair behind you. Once your thighs are parallel to the floor, hold for a beat and then return to the starting position as you straighten your legs and exhale.
Calf Raises
The calf raise can be combined with a standard squat to target both leg and hip muscles. Stand with your feet apart and toes angled out at 45 degrees. Cross your arms in front of your chest. Perform a standard squat, but this time as you rise back up, lift your heels off the ground as you exhale. Hold this position for a second and then repeat. In "The 30-Minute Celebrity Makeover Miracle," author Steve Zim says the calf raise at the end may throw you off balance, but you will adjust to it.
Butt-Kicks
The butt-kick exercise is an effective way to strengthen and tone your hips and buttocks. Stand with your feet shoulder-width apart and lean forward at the hip. Place both hands on a stability ball or chair. Bring your left leg up and in toward your chest. Exhale and straighten your leg out behind you as if you are kicking someone behind you. Once your leg is fully extended, you should have a straight line from you heal to the top of your head. Inhale and reverse the motion back to your starting position. In "8 Minutes in the Morning," Jorge Cruise suggests repeating 12 times with each leg.
Side Raises
The side raise tones and strengthens your hips. The rotation of the hip will also stretch your glute muscles. Stand with your feet hip-width apart and your hands on your hips. Turn your right foot inward so that your toes are now facing to the left. Exhale and slowly raise your leg to the side. When your leg is at a 45-degree angle, hold for a beat and then return to your starting position. Zim says to do 30 seconds of raises with your right leg, then switch legs and perform another 30 seconds.
References
- "Making the Cut : The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You"; Jillian Michaels; 2008
- "The 30-Minute Celebrity Makeover Miracle"; Steve Zim; 2008
- "8 Minutes in the Morning"; Jorge Cruise; 2001
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