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 [ 1 post ] 
 Get A Knockout Lower Body 
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Joined: Mon Sep 13, 2010 1:47 pm
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Post Get A Knockout Lower Body
Get A Knockout Lower Body
by: Sandra Prior




Take centimetres off your bum and thighs with this 20-minute routine.

A fight probably isn't in your future, but this routine can help you conquer other 'opponents' - skinny jeans, a 6 min/km run, and jiggle-free thighs are all yours for the taking.

Skipping

Works arms and legs

Alternate jumping on one and two feet. Try it; you're less likely to get bored.

Front Kick

Works bum, thighs, and core

Stand with feet wider than shoulders, knees slightly bent. Bend elbows and bring fists to either side of chin. Pivot left on left foot as you bring right knee up, then kick forward. At the same time, open fists, palms facing away from you, and bring right arm in front of belly and left forearm in front of face, as if blocking an opponent; repeat. Continue for 30 seconds, then change sides.

Twisting Squat

Works legs, bum, and abs

Hold a dumbbell with hands at chest, elbows bent at sides, and stand with feet shoulder width apart. Keeping hips square, squat as you rotate upper body to the right. Return to starting position and repeat. Continue for 30 seconds, then change sides.

Good Morning Raise

Works legs, bum, and lower back

Hold a dumbbell in each hand next to shoulders, palms facing forward, and stand with feet hip-width apart. Keep your back naturally arched and your legs straight but not locked as you bend at the hips until your torso is nearly parallel to the floor. Stand, then rise up onto the balls of your feet. Lower heels and repeat.

Knee Kick

Works bum, thighs, and core

Stand with feet shoulder-width apart, left in front of right. Lift right heel and raise arms in front of you, left hand over right. Lift right knee high in front of you as you rise up onto left toes and bring right hands in front of face, as if blocking an opponent. Return to starting position; repeat. Continue for 30 seconds, then change sides.

Pistol Squat

Works legs, bum, and shoulders

Stand with feet hip-width apart and raise arms to shoulder height in front of you, palms facing floor. Raise right leg a few feet. Lower into a half squat as far as you can. Rise up and repeat. Continue for 30 seconds, then change sides.

Walking Lunge and Lift

Works legs and bum

Hold a dumbbell in each hand at sides and stand with feet hip-width apart. Lunge forward with right leg until right thigh is parallel to the floor, knee aligned over ankle. Stand and bring left knee up to hip height in front of you. Repeat, this time lunging forward with left leg. Continue, alternating legs with each rep.

About The Author
Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu
The author invites you to visit:
http://bodybuild.rr.nu




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Wed Feb 16, 2011 12:34 pm
 [ 1 post ] 

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