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Samantha Bowers

samantha@thefitbrunette.com

@samanthabowers

Kansas City, Missouri

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© 2019 by SAMANTHA BOWERS | THE FIT BRUNETTE | THE BALANCED BODY TRAINING, LLC

*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*

The 4 Lower Body Moves You Need In Your Next Workout

April 7, 2018

TBH sometimes you literally just DO NOT feel like going to the gym. It happens. That's why I am a firm believer in dumbbell and bodyweight only workouts that you can do anywhere, anytime. You are more likely to actually do the workout that fits your lifestyle and is maintainable for YOU.

 

CLICK HERE to view: Starbucks Copycat Lemon Pound Cake | The Healthy Dessert Recipe You NEED To Try

Your fitness goals shouldn't have to be sacrificed just because you don't have the extra time to make the commute to the gym, or it's raining outside, or your gym isn't open when it's the most convenient for you to work out. You can get an effective routine in from the comfort of your own home while you watch Netflix or even outside when the weather is nice. 

 

You can do all of these lower body moves with minimal equipment. Most of them only require your own bodyweight, but you can add an extra challenge by including dumbbells or some other form of weight, like soup cans or a backpack. 

 

These lower body moves are great strength training exercises that will tighten your glutes, tone your legs, target your lower abdomen, and definitely leave you feeling the burn after several reps!

 

CLICK HERE to view: How to Use Common Household Items as Gym Equipment | WATCH NOW: Better Kansas City on KCTV5

 

Check out this round-up of FOUR of my favorite lower body exercises below! Always start with a quick warm-up + stretch.

 

1. Alternating Side Lunges

3 sets of 20 reps

 

HOW TO: Start with your feet in a wide stance with your toes pointed out. Hold the weight (optional) in two hands in the center of your chest. Bend one leg so that your thigh is parallel to the ground, keeping your knee over your toe, core tight and your chest up. Return to standing position and repeat on the other side.

 

MUSCLES WORKED: glutes, quads, hip flexors, core.

2. Wide-leg Mountain Climbers

3 sets of 30 reps

 

HOW TO: Start in a high plank position, keeping your shoulders directly over your hands and your hips down. Bring one knee out to the side of your body towards your same-side elbow. Squeeze your core at the top of the movement and return back to the original high plank position. Repeat on the other side. 

 

MUSCLES WORKED: Obliques, hip abductors, glutes.

3. Side Plank Leg Lifts

3 sets of 20 reps on each side

 

 

HOW TO: Start in a side plank position, keeping your shoulder directly over your elbow and your body in a straight line. Bring your top leg up to form a 45 degree angle, squeezing your glutes at the top of the movement. Return back to the original side plank position and repeat.

 

MUSCLES WORKED: Obliques, glutes, interior hip flexors.

4. Glute Bridges

3 sets of 20 reps

 

HOW TO: Start lying on your back with your knees drawn in and feet flat on the ground. Place the weight (optional) in the center of your hips and hold steady. Press your hips to the sky and squeeze your glutes at the top of the movement. Return back to the original position and repeat. 

 

MUSCLES WORKED: glutes, erector spinae, quads, hamstrings. 

CLICK HERE to connect with me on Instagram @samanthabowers_ for more workouts, fitness tips, and healthy recipes.

 

OUTFIT BY VARLEY

CLICK HERE to view: Sculpt and Tone Your Arms with These Four Dumbbell Moves 

 

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