For many women, tightening and toning the lower body is one of the hardest things to do! A lot of the time, that’s all thanks to hormones (thanks excess oestrogen), a poor diet and/or not knowing exactly what exercises to try and do (and how to perform them correctly).
The good news is, with the right healthy eating plan, targeted exercises, consistency and a splash of determination – you can shift stubborn fat and achieve a nice, firm and toned lower half.
As a mum on-the-go, you’re going to need as much lower body strength as possible to keep up with your active kids (and shift stubborn fat of course).
Healthy Mummy Paula Dickson says the following five lower body exercises have done wonders for her booty and fitness. Thankfully Paula has taken the time to demonstrate these effective and easy-to-do-at-home butt, hips and thigh focussed exercises.
Before you know it – your booty will be looking peachy!
Squats. Squats. Squats.
Squats are perhaps the most common go-to lower body exercise – not to mention there are heaps of squat variations to try as your strength and fitness improves (think dumbbells, barbells, split squats, front squats, back squats – the list goes on and on).
Squats have been proven time and time again to firm booties, tone up thighs, engage the core and BURN MAJOR CALORIES.
If you are new to the squat world, the best squat to perhaps begin with is the ‘chair squat’ (pictured above):
With practice, this will become easier. When it does, that’s when you try adding more reps.
Once you have nailed that, it may be time to seek advice or turn to our 28 Day Weight Loss Challenge App for different squat variations and difficulty levels (not to mention safety advice).
Lunges work multiple lower body muscles all at the same time.
They are highly effective for achieving definition on your glutes, hamstrings, quads and calves. And just like squats, there are so many types of lunges that you can add into your workout routine.
We suggest starting with giving walking lunges a crack.
This classic lower body exercise is sure to boost your heart rate and compliment any weight loss exercise regime. Not to mention, it’s relatively easy to grasp and set up.
It also improves stamina and helps tone up your butt and thighs.
You will need some sort of platform to raise your leg onto like a bench or a short chair about 6 -16 inches in height.
To add difficulty, try this exercise with hand weights.
A great workout for glutes and your hips, this exercise is SUPER effective and requires no equipment (unless wanting to increase difficulty). They virtually can be performed anywhere, anytime.
For this exercise, you are going to need two dumbbells. Also, make sure that the weight of the dumbbell is just right for you and not too heavy.
Thanks for demonstrating these moves so wonderfully, Paula!
You can find more amazing booty and thigh focused-exercises on our 28 Day Weight Loss Challenge App under the exercise hub. We also outline how you can perform these exercises CORRECTLY, and SAFELY while targeting those booty muscles.
If you are wanting to tighten your booty and tine your thighs – not to mention – help improve your overall health and wellbeing – our 28 Day Weight Loss Challenge is an awesome program to check out.
To learn more about our 28 DAY WEIGHT LOSS CHALLENGE CLICK HERE.