Exercises To Work Your Lower Body

Everybody wants a nice butt.  Who doesn't?

If you are doing the 30 day lower body workout challenge, here are some exerices that are very effective:

Squats are great and can be done at home.  Always push your rearend back as if you have a chair behind you and you want to scoot it away from you.

In this photo you can do exactly that, get a chair and squat just letting your glutes touch the chair, come up and thene squeeze your glutes

Deadlifts are VERY effective.  As the picture shows you can do this without a weighted bar as well.  Make sure when coming down you reach just below the knee and push those glutes back, your back nice and straight, come up and squeeze hard

The Lunge.  Here you can do this is place or do a walking lunge! You will definately feel this in your legs. 

One Leg Bridge.  As shown in the picture you are going to feel these in your hamstring and glute.  You can do these with both feet on the floor and then do a full set on each leg.  These are great and you will feel the burn!

Now you can do the same thing with a ball.  If you do have a ball also try, laying both heels on top of the ball, keep your rearend off of the floor and with your heels roll the ball slowly toward your readend and then out to a full leg extension out in front of you, still keeping the rearend off of the floor.  The burn is intense and pretty awesome!

This picture speaks for itself.  When doing a laying side leg raise, make sure the foot of the lifting leg is always flexed!

Step ups are great and you can do this at home on a chair (be careful)

There are so many exerices for you rearend and running and the stair climber are two great cardio workouts for the rear!  Above, are just a few ideas to share!

TO YOUR ASSETS!