Leg and hip workouts strengthen the muscles and joints of the lower body and improve strength, stability and balance. They help prevent osteoporosis and increase muscle mass to help you burn more calories at rest. Incorporate multiple muscle groups for a full-body workout when you train rather than isolating muscles, suggests Juan Carlos Santana, director of the Institute of Human Performance. This method burns more calories in less time and improves your movement patterns.
Considerations
Many women tend to isolate their muscles in their legs and buttocks to firm the areas and reduce body fat. However, doing so does nothing to reduce your leg and butt sizes. Your fat-burning process occurs all over your entire body during exercise, not just in one specific area. When you exercise, perform full-body exercises that use multiple muscle groups.
Dumbbell Squat and Lunge Combo
Hold a 20-lb. dumbbell in each hand over your shoulders, and stand with your legs shoulder-width apart. Squat as low as you can while keeping your torso upright and your feet pointing forward. Brace your abs and stand back up. Lower the dumbbells to your sides and step forward with your left leg. Lunge until your right knee almost touches the ground. Brace your abs and push yourself back to the starting position. Bring the dumbbells over your shoulders. Lower the weights to your sides and lunge forward with your opposite leg. This completes one repetition. Perform five to six reps for three sets.
Kettlebell Dead Lifts
Place a 40-lb. kettlebell on the ground, and stand in front of it with your legs about hip-width apart. Bend your legs slightly, and place your left hand behind your lower back. Bend forward at your waist, and grab the kettlebell with your right arm firmly. Push your legs against the ground and your hips forward to bring your torso and the kettlebell up. Use your lower body to lift, not your arm. Your right arm should be hanging in front of you with the kettlebell. Lower the weight to the ground by reversing the movement. Do not round your back. Perform five to six reps for three sets with each arm. If one side of your body feels weaker than the other side, perform an extra set on that side, physical therapist Gray Cook suggests, author of "Athletic Body in Balance."
Power Step-Ups
Stack a set of aerobic steps about 2 feet high. Put your left foot on top of the step near the edge, and your right foot on the ground with both feet pointing forward. Swing your arms up and push both yourself off to jump vertically in the air. Switch your legs in mid-air quickly, and land on the step with your right foot and on the ground with your left foot. Land on the balls of your feet lightly and immediately jump up again. Perform 20 power step-ups for three sets.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
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