Summer is right around the corner and with this time of year comes bikini shaping plans! Not only are we trying to lose those winter pounds but toning and shaping our backsides becomes a focus! This week I wanted to share 3 of my favorite exercises to shape up your backside so you can feel confident rocking your bikini. We tend to do the same lower body exercises: squats and lunges, in different variations, mostly done on 2 feet. Shaking up your routine with one-legged moves can add a whole different and effective dimension to your workouts! What I love about single leg exercises is they really target not only your back side but having to balance on one leg helps strengthen and tone your core. Whenever you incorporate balancing into your exercises, it definitely adds a bit of a challenge but is worth mastering these moves for results and core stability. Challenge yourself and give these 3 lower body exercises a try!
1. One-legged hip thrusts.
Lying on the ground with your knees bent and both feet planted on the ground, start with a warm up of 50 hip raises. Then raise one leg directly out in front of you while performing the same hip thrusts, squeezing at the top of the rep for 1-2 seconds. Do 25 reps on each side.
WARM UP
ONE LEGGED HIP THRUSTS
G-Tip: Remember to squeeze your glutes as hard as you can at the top of the rep. Feel the burn with each and every thrust.
2. One-legged T pulse .
Stand on one leg, lifting your other leg behind you at a 90-degree angle. Pulse it in the air 25 times. Repeat with your other leg.
ONE-LEGGED T PULSE
G-Tip: You may need to hold onto something for stability until you are ready to test your balance and use your core strength throughout the exercise.
3. One-Legged Squat.
Stand on one leg with your knee bent at a 90-degree angle. Keeping your leg raised, bend down and touch the ground in front of you with both hands, then stand back up. Do 15 reps on each side.
ONE-LEGGED SQUAT
