Strong legs, lifted glutes, and tight abs. Who wants them?
Not only will tight and toned muscles make you look and feel better in a swimsuit, they will also help you achieve a strong core. Having a healthy and strong lower body plays an important role in our overall health and wellness.
When it comes to having great glutes you must also have great hamstrings. Your hamstring muscles tie in to your gluteus muscles. Working your hamstrings with certain movements helps to activate your glute muscles, which lifts and tones your backside.
This specific workout can be done twice a week if you’re lifting heavy weights and three times each week for those who are using lighter weights.
Leg Extension: Four sets. Perform 10-15 reps.
Dumbbell Sumo Squat: Three sets. Perform 10-15 reps.
Perform the below circuit twice through.
Hip Extension: Perform 10-15 reps.
Split Squat on Bosu Ball or Bench: Perform 10-15 reps.
Single-Leg Cable Kick Back: Perform 10 reps per side.
Single-Leg Romanian Deadlift: Hold a dumbbell or kettlebell in each. Perform 10 reps per side.
Step Ups: Step up onto a bench using a barbell across your shoulders or a dumbbell in each hand. Perform 10 reps stepping up with right leg first, then 10 reps stepping up with left leg first.
Kneeling Cable Crunch: Three sets. Perform 10-15 reps.
Cable Ab Tucks: Attach a foot attachment onto a low pulley and bring knees in.
Three sets. Perform 10-15 reps.
Bicycle Crunch: Three sets. Perform 10-15 reps.