Target your glutes, thighs and hips with this at-home workout designed to tone and strengthen your lower body.
Did you know, women are pre-disposed to lay down fat on their lower body for fertility? While this fat serves a purpose and is not as dangerous for your health as fat around your midsection, there are plenty of exercises that can help to strengthen and tone the muscles in this area, helping to promote a perkier bum and more defined legs.
The following exercises, combined with your cardiovascular workouts, help to lift your lower half while also giving you the physical strength you need to carry yourself through workouts, runs and everyday life. All you need is an exercise band.
Lunge clock
Targets: Bottom and thighs
- Stand tall with your feet hip-width apart. Imagine you’re in the centre of a clock, with 12 ahead of you and six behind you.
- Exhale and take a slow step forward with your right leg to 12 o’clock, bending both knees to approximately 90-degrees (A).
Push back to the start position with control. - Take the next step out to one o’clock, then two (B) and then backwards, to six (C). Swap legs and step out to 12 o’clock, 11, 10 and then six.
- Each ‘round’ is one set. Repeat the entire sequence three times.
Side squat with band
Targets: Hips, bottom, and inner and outer thighs
- Tie a band around your lower legs, so it feels taut when your feet are hip-width apart.
- Lift your left leg (A) and step to the left, pressing out against the resistance of the band.
- As your left foot touches the floor, lower into a deep squat (B).
- Stand up tall and bring your feet back to hip-width apart.
- Repeat, alternating legs or taking 10 steps to the left and then 10 to the right.
Quick tip! In the squat position, stick your bottom out as if perching on the edge of a chair. Keep your shoulders back and abdominals gently drawn in.
Side press
Targets: Bottom, and outer hip and thigh of your moving leg
- Tie the band around your legs just below your knees, so it feels slightly tight when your feet are shoulder-width apart.
- Lift your right foot off the ground (A) and press out against the band (B) 10 times.
- Try to balance on your supporting leg or, if necessary, lean against a wall or chair.
- Repeat with your left leg.
Quick tip! Stay long in your waist so all the movement comes from your hip joint and not your waist. Use slow, controlled movements.
Upper-body workout to activate your arms
Hip lift with band
Targets: Bottom and the backs of your thighs
- Lie on your back with your knees bent, feet flat on the floor and the band tied around your knees (A).
- Squeeze your bottom to lift your hips up into the air (B).
- Keeping your hips raised, push your knees out against the band four times.
- Lower your hips back to the floor, then repeat six times.
Quick tip! Tuck your tailbone under as you lift your hips to help engage your bottom muscles.
Clam shell
Targets: Bottom and deep hip rotator muscles
- Lie on your right side, with your head on your outstretched right arm, left hand on your hip. Bend both legs, with the band tied around your knees (A).
- Exhale and raise your left knee like a clam against the resistance of the band, keeping your feet together (B).
- Inhale to close.
- Repeat 15 times on each side. On the last rep, hold in the open position and pulse 15 times.
Quick tip! Keep your waist long so your spine doesn’t ‘sag’ down towards the floor. Hold your hips still as you raise your knee.
Single-leg press
Targets: Bottom, legs and core stabilising muscles
- Lie on your back, with your left knee bent, foot flat on the floor and your right knee above your hip, foot in the band. Pull the ends of the band tight, one end in each hand (A).
- Inhale to prepare, exhale and engage your abdominals as you push your right leg up into the band (B).
- Inhale and slowly return to the start position. Repeat 10 times on each leg.
Quick tip! Move slowly and aim to contract your glutes as you push your leg out. Gently draw your pelvic floor up and your tummy button in as you extend.
