Many women struggle with fat buildup in the lower body like hips, thighs, and butt. If that's you and you want to lose this fat, follow a good diet plan and do different exercises regularly. You will reach your goal and get the fit body you want. So here are the best exercises to shape your lower body.
Workout time: 20 minutes
Equipment: Ball , dumbbell weights , high level , chair
Instructions: Wear proper workout clothes when doing these exercises so you can get the most benefit from them.
Leg Extensions exercise:
- Sit up straight on a chair or exercise ball with both feet touching the ground.
- Lift your right leg off the ground until fully straight and parallel to the floor. Hold it there a bit before lowering it back to touch the ground. Then do the same with your left leg.
- Repeat these steps 15 times for two sets.
Side Step Ups exercise:
- Stand straight next to a surface higher than the ground, then lift the leg closest to it over the edge, bending it 90 degrees or less (like a squat position). Hold briefly, then return to start and switch legs.
- Repeat these steps 15 times for two sets.
Seated Inner Thigh Squeezes exercise:
- Sit on a chair with a straight back, legs at right angles to the floor, holding a ball between your knees.
- Lift your legs with the ball up, focus on your abs too, then lower your legs back down.
- Repeat this 15 times for 2 sets.
Ball Taps exercise:
- Sit on a chair with a straight back, legs bent at right angles to the floor. Lift your right leg off the floor and place a ball under your foot.
- Move the ball towards your left leg so your right foot touches the floor and lift your left foot over the ball.
- Repeat these steps alternating quickly 20 times for 3 sets.
Crossover Steps Ups Exercise:
- Stand beside your left side next to a high level, then lift your right leg toward it to step up with it, then bring your left leg up after.
- Lower your right leg back to the ground then the left, then switch between them stepping up on the high level again.
- Repeat these steps 15 times in two alternating sets.
Straight leg raising exercise:
- Sit up straight on a chair so your legs are vertical to the ground, wrap your arms around your left leg to support it, then lift your right leg off the floor and stretch it straight out in front of you without bending it, keep your back straight, and use your abs muscles to do the exercise.
- Lower your right leg to the ground and repeat the same exercise with your left leg.
- Repeat these steps alternately 10 times in two sets.
