Improve The Appearance Of Booty And Legs With The Help Of These Superb Workout

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Whether you want to run faster, Whip/Nae Nae better or simply feel stronger walking up the stairs, it never hurts to give a little more love to your butt, hips and thighs during a workout.

Neglect your lower body too often and you risk losing mobility — that thing that allows you to plop down on the floor to play with your kids, or get up and out of even the cushiest chair with ease. “A lot of people sit all day, so they’re not necessarily using their glute muscles,” says Daily Burn Fitness/Nutrition Coach Allie Whitesides. “And a lot of people are in the car all the time, so we’re not using our leg muscles much, either.”

If all you’ve been doing for your lower body lately is the occasional lunge, it’s time to mix up your routine. “Our bodies move in different directions, not in one direction, so it’s important to mimic that during cross-training,” Whitesides says. That’s why instead of relying on a pattern of “lunge-squat-repeat” — you might want to throw some plié squats, or leg lifts into the mix.

These five moves will help ensure you never get bored working out your backside. Do each exercise two days per week, completing three sets of 12 to 15 for a lower body burn that hurts so good.

#1. Pilates Burpee 

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– Lie down on your back with your legs straight and feet together so your body forms a straight line. Next, raise your arms up over your head (in line with the rest of your body) and inhale. This is the starting position.

– Begin exercise by swinging your arms forward, while raising your torso and coming up off the ground and onto your feet without touching the ground with your hands.

– Next, lean forward and place your hands onto the ground and kick your feet back into a plank position. Reverse movement back to starting position. This completes one rep.

#2. Vertical Frog Jump 

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– Stand with your feet about shoulder width apart and your toes pointed slightly outwards (starting position).

– Bend at the knees and squat down till your legs are at a 90 degree angle.

– Touch your fingers to the ground and then jump straight up in the air.

– As you jump up throw your arms in the air to help you jump higher.

– Land on both feet, reset to starting position, and then do the next repetition.

#3. Pilates Swimming

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– Lay down flat on your stomach with your arms up over your head. Pull your abs in tight.

– Raise your lower legs and upper body up off the ground (only your thighs and abs should be touching the ground).

– Now pulse your arms and legs up and down. Move your right arm and left leg together and your left arm and right leg together. Alternate them back and forth for the desired amount of time.

#4. In & Out Squat 

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– Stand with feet together, placing your hands in front of you on your thighs.

– Bend your legs, jump up, and separate your feet in mid air.

– Land with feet wider than shoulder-width apart, lowering into a squat. Jump up out of the squat and land back in the starting position, bringing your feet together on landing.

#5. Glute Kickback 

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– Position yourself on the ground supporting yourself on your hands and knees. Push your left foot back.

– Brace your core and maintain a flat back as you kick your left leg back and up.

– Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.

#6. Up-down plank 

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– Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.

– Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

#7. Frog Jump

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– Stand with your feet about shoulder width apart and your toes pointed slightly outwards (starting position).

– Bend at the knees and squat down till your legs are at a 90 degree angle. Touch your fingers to the ground and then jump straight up in the air.

– As you jump up throw your arms in the air to help you jump higher. Land on both feet, reset to starting position, and then do the next repetition.