Lower-body exercises target and strengthen your butt and leg muscles, which include the thighs, hamstrings, quadriceps and calves. In "Fitness after 40," author Dr. Vonda Wright suggests incorporating cardiovascular exercises such as jogging, stair-climbing or skiing to target these muscles. In addition, perform strength-training exercises at least three times a week that specifically work your butt and leg muscles. Allow a day of rest in between exercises of the same muscles to avoid putting too much pressure on these areas.
Hamstring Leg Lift
Begin this exercise by lying on a mat with your palms flat on the floor. Place your heels on the seat of a sturdy chair. Exhale and slowly contract the backs of your upper thighs as you push your butt toward the ceiling. Hold this position for one second. Inhale and slowly lower your butt to the starting point. Perform 12 repetitions to equal one set. Repeat for a total of four sets.
Squat
Stand with your feet shoulder-width apart and your arms straight at your side. Keep your back and abs straight as you slowly squat down to about a 90-degree angle. Push your butt out as if you were sitting on a chair. Make sure not to let your knees extend past your toes. Hold this position for a second before slowly returning to the starting position. Aim to complete 12 to 15 repetitions.
Kick-up
Kneel on the floor on all fours with your knees hip-width apart. Place your hands slightly wider apart than your shoulders. Keep your head up as you lift your left leg until your thigh is in line with your torso. Bend your knees and slowly push your foot toward the ceiling. Hold this position for one second and then lower your leg. Perform 12 repetitions with this leg and then switch sides.
Arrow
In "The 30-Minute Celebrity Makeover Miracle," author Steve Zim says that the arrow exercise is an effective way to stretch and strengthen your glutes and leg muscles. Stand with a dumbbell in your left hand and your feet about hip-width apart. Slowly extend your leg behind you while keeping it straight. At the same time of this extension, bend forward at the hip. At this point, you are in a straight line parallel to the floor from your head to your foot. The weight is hanging directly below your shoulder. Return to the starting position. Perform the arrow move on your left leg for 30 seconds before repeating on the other side.
References
- "8 Minutes in the Morning"; Jorge Cruise; 2001
- "The 30-Minute Celebrity Makeover Miracle"; Steve Zim; 2008
- "Fitness after 40"; Dr. Vonda Wright; 2009
Member Comments