We can’t guarantee you will end up looking like Kim Kardashian, but if you want to strengthen your butt, back and thighs then this is the workout for you. If you’re familiar with the exercises then just crack on with the list below, but if you’re unsure about any of them, scroll further down and you will see some demo’s and explanations.
Always start off with a 5 minute warm-up and finish with some stretching. Have a look at some of our earlier workouts for details on these.
1. Squats
2. Side Leg Raise
3. Bridge
4. Leg kick-back
5. Lunge Depending on your fitness level, try to complete between 8-15 reps of each exercise before moving on to the next one. Give yourself a few seconds rest in between each exercise and after completing all five, have a 5-minute break. Then, try again! In total, try to complete 3 rounds of all of the exercises with a short break in between each time.
Good luck! 😀👍💪🤛
Exercise Instructions
Squats
Stand with your feet shoulder-width apart, feet facing forwards and hands stretched out in front.
Lower yourself by bending your knees as if you were preparing to sit down on a chair. Go down as far as feels comfortable, aiming to get your thighs parallel to the floor.
Slowly rise up to the starting position
Side Leg-Raise
Lie on your right-hand side with your right knee bent at 90 degrees, and your left leg straight and in line with your back.
Press your left fingers into the top of your hip to keep it from slightly tilting forward. Raise your left leg as far as you can without letting your hips tilt back. Slowly lower to the starting position.
Bridges
Lie on your back with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor. Raise your hips to create a straight line from your knees to your shoulders. As you come up, tighten your abdominals and buttocks. Lower yourself gently to the starting position.
Leg Kick-Back
Place yourself on your hands and knees, with your knees under your hips and your hands under your shoulders.
Keeping your right leg bent at 90 degrees, raise it behind you as high as you can, squeezing your buttocks.
Lower to the starting position.
Lunge
Standing tall with your feet together, take a step forward with your right leg.
Slowly bend the knees until both legs are nearly at right angles. Your right knee should not extend over your toes and your left knee should not touch the floor.
Push back up to the starting position.
Don't forget to let us know how you get on and check out the on-line video workouts with Owen ‘the eyebrows’ Thomas.
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