Leg Swings and Lunges
Rear Leg Lifts
This workout targets glutes and hamstrings.
Begin by standing up straight with your hands on your hips and your feet shoulder width apart. Place your body weight onto the front leg and slide the other leg back, lifting it behind you while keeping the other leg straight. Lower the back leg to the floor and lift it again.
After the necessary number of reps, change sides and repeat the movement with your other leg. Breathe out when you lift your leg and breathe in when returning to the starting position.
When performing this exercise, make sure your body is stable, and concentrate on flexing the glutes throughout the entire exercise.
This workout targets glutes, quads and inner thighs.
Begin by standing up straight with your hands on your hips and your feet shoulder width apart. Place your weight on one leg and point out the toe of the other leg, turning it slightly to the side. Lift the leg and lower it, while making sure the core is tight and stable and focusing on the legs.
After the necessary number of reps change sides and switch to the other leg. Breathe out, when you lift your leg and breathe in, when returning to the starting position.
Leg Swings Sideways
This workout targets your glutes, hips and inner thighs.
Grab a horizontal bar or lean in to the wall at shoulder level for support. Place your feet a little closer than shoulder width apart. Balance on the right foot. With a slight bend in your right knee and your right foot flexed upward, swing your left leg to the left and then across your body to the right.
Concentrate on moving at the hip level, keeping your knee locked or slightly bent. Switch legs and repeat.
This workout targets your glutes, quads and hamstrings.
Begin with lifting your chest and contracting your abs with your hands on your hips. Take a big step forward with your left foot. Lunge down while trying to maintain a 90 degree angle in both knees. Make sure your back knee points down toward the floor and is almost touching it, but not quite. Keep the weight in your heels as you push back up to the starting position and then alternate legs.
Focus on maintaining a wide stance and keeping your core up, your knee facing forward straight over your ankle. Use a side-view mirror to make sure you aren't leaning too far back or forward or dropping your core.
Do 3 sets of 12 lunges on each leg. Use dumbbells for added effect.