Best lower body exercises!

While many people want to have a six pack or a big chest, your primary goal might be toning your legs and glutes. Wheb the legs show good tone and definition, it really enhances the overall image of the body, making it well worth your time and effort! I love to work my lower body and these are my favorite exercises!

-Barbell squat

I know it's better for you knees to keep you legs at 90 degrees.. But if you don't have knee problems at all you can try to sink lower.. Make a full R.O.M to get the best results! And don't be afraid of a lot of weight on your barbell! Your booty will thank you later!

 

-Deadlifts

One of my other favorites is the Deadlift!! Great leg and booty building workout. It's just a great overall exercises and will burn loads of calories! Read the post on my blog: Why you all should deadlift!

-Bulgarian split squats

A Bulgarian split squat is a variation of the regular type of squat. As the name implies, your legs are placed in a split position instead of together. The butt contains three muscles known anatomically as the gluteus maximus, medius and minimus. Collectively, these muscles function to extend and abduct the hip. Hip extension occurs when you move your thigh in a backward direction. Being that the Bulgarian split squat involves this motion, it could in fact make your butt bigger. Well, that's great news isn't it!

-Walking lunges

Besides toning your legs and helping your balance, walking lunges are an amazing move for lifting and shaping your backside. According to the American Council on Exercise, lunges are one of the most effective lower-body exercises! Believe it or not, lunges can improve your core strength. When doing lunges, you must engage your core muscles, including your back and abdominals, to keep your body upright and balanced as you move your hips up and down. Neglecting to do this results in poor form and can trigger injuries. Having a strong core is essential because it eases daily activities, relieves lower back pain and improves your balance, posture, stability and athletic performance.

 

~Judith!

Bodyweight workout at home!

Not all of us have money to pay for a gymmembership.. But that's not an excuse for not working out and getting fat by watching tv... Well... I also love watching tv :D

I've put together a little at home workout with your own body weight! You don't need anything else and all these exercises are great for you body!!

3 rounds of these exersices:

-50x squat jumps
Take on a squat position and jump up.. Land softley so you don't hurt your knees!

-25x push ups with shoulder tap.
Preform a normal push up, but add a shoulder tap. Hold your core tight when you tap.

-30 V-ups

-50 jump lunges
Make sure you land softley and don't hurt your knees

-1 minute hoover

-1 minute wall sit
Change legs after 30 seconds

Best exercises to burn fat and lose weight!!

I made a list of exercises that are great for fat loss! You can find all the perfect forms on Youtube.. Make sure you check them before you try any of them or ask your trainer! From is alway's important!!

-Dumbbell/kettlebell swing
Muscle groups: shoulders, abs, quats, hamstrings and glutes

-Barbell squat
Muscle groups: Glutes, hamstring, quats, back, abs

-Deadlift
Muscle groups: Full body exercise, legs, abs, back, chest, shoulder

-BOSU ball shoulder press
Muscle groups: shoulders and your whole core to stabilise.

-Dumbbell curl and press
Muscle groups: Biceps, shoulders

-Dips
Muscle groups: chest and triceps

-Lower abs trifecta
Muscle groups: Ab combo workout!

-Dumbbell renegade row
Muscle group: Back, abs arms

-Bulgarian split squat
Muscle groups: Glutes, hamstrings, quats

-Goblet squat and press
Muscle groups: Glutes, hamstrings, quats, abs, shoulders

Just try to mix this exercises in your workout routine!

~Judith