A lot of women accumulate fat in the lower body. If you want strong, toned and lean hips and legs, these workouts which you can do at home or at XSport Fitness will definitely help you achieve your goal.
As with any workout, it’s important to spend 10 minutes warming up your body. Try this routine:
- 10 reps of neck rotations
- 10 reps of neck tilts
- 10 reps of neck nods
- 10 reps of of shoulder rotation
- 10 reps of arm rotation
- 10 reps of waist rotation
- 20 reps of jumping jacks
- 20 reps of side lunges
- 20 reps of forward lunges
- 10 reps of calf raises
- 10 reps of ankle rotations (on each ankle)
Now let’s get started with the workout.
1. High knees
Stand tall with both feet closer together, facing forward. Jog in place and raise your knees as close to your chest as you can. Do 20 reps per set, repeat 3x
2. Squat
Stand tall with both feet hip-distance apart. Roll back your shoulders, activate your core and keep your back straight. Lower your hips down by bending your knees, Bring your forearm to your chest as you lower your torso. Hold for 2-3 seconds and return to the original position. Do 12 reps per set, 3x.
3. Jump Squat
Stand tall with both feet hip-distance apart. Roll back your shoulders, activate your core and keep your back straight. As you go into squat position, place your forearm to your chest and jump forward. Go back to squat position as you land on the ground. Do 12 reps per set, 3x.
4. Alternating Side Lunge
Stand tall with your feet wider than hip-distance apart. Bend your right knee and lower yourself to the right. Go back to standing position, bend your left knee and shift your body to the left. Return to standing. Do 10 reps per set, 3x.
5. Plie Squat Calf Raise
Stand tall with your feet hip distance apart. As you get into squat position, raise both heels off the floor slowly. Extend both hands forward for balance. Lower your heels slowly. Do 12 reps per set, 3x.
6. Wall Sit
Stand against a wall, with your back and hips touching the surface. Get into a sitting position by squatting and place both hands on the front of your thighs. Hold for 20 seconds and return to standing. Do 5 reps.
7. Lunge
Stand tall with shoulders rolled back and hands on your waist. Feet should be hip-distance apart and core engaged. Step your right leg forward, bending both knees as you lower your body with control. Get back to starting position and switch legs. Do 10 reps on each leg per set, 3x.
8. Standing Side Leg Kicks
Find a stable chair. Stand tall with both feet hip-distance apart. Place your right hand on the back of a chair, and your left hand on your waist. Raise your left leg sideway without bending. Repeat 12x then switch legs. Do 3 sets per leg.
9. Donkey Kicks
Get on your hands and knees. Lift your left leg off the floor and kick your leg heel towards the ceiling. With control, lower it to gently and kick again without touching the ground. Repeat 12x and then switch legs. Do 3 sets for each leg.