Leaner Legs, Tighter Butt

Leaner
Legs,
Tighter
Butt
Get a bangin’
lower body with
two fat melting,
muscle-sculpting
routines.
There’s a common
belief—or myth, rather—
that if you want to tone
your legs and boost your
butt, you should devote
all your energy to squats
and leg lifts of every
kind. The problem: While
you’ll build sleek muscle
(score!), no one will
notice if it’s hidden under
a layer of body fat.
To reveal a slimmer
bottom half, you need to
add a fat-burning totalbody routine to those
targeted moves that
reshape your hips, thighs,
and butt. Luckily for you,
we’ve got both right here!
Stick to these workouts
and you’ll be shimmying
into those skinny jeans
with ease in no time.
1
w o m e n ’ s h e a lt h
/
Slim Down
All Over
quick tip
Keep your
foot flat on
the floor for
better balance.
Perform this workout two or three times a week:
Complete 10 to 15 reps of each exercise, moving
from one to the next with little (30 seconds) to no
rest in between. Do two or three sets total.
1 / Lunge with
Rotation
Stand with your feet
hip-width apart and your
arms straight out (a).
Step forward with your
left foot and twist
your torso to the left as
you bend your knees
and lower your body until
both of your legs form
90-degree angles (b).
Twist back to center,
push off your left foot,
and stand back up.
Repeat on the other leg.
That’s one rep.
a
a
b
3 / Single-Leg
Romanian Deadlift
a
b
Stand with feet hipwidth apart, right foot
raised off the floor and
right arm extended in
front of you (a). Bending
forward from your hips
and keeping your back
flat, raise your right leg
straight behind you until
your body forms a T
and your right arm hangs
down from your shoulder
(b). Return to start.
That’s one rep. Complete
all reps, then repeat on
the other side.
b
2 / Reverse
Wood Chop
Hold a medicine ball (or
dumbbell) with both
hands next to your right
hip and stand with
your feet hip-width apart.
Keeping your chest
upright, sit your hips back
and bend your knees
to lower into a squat
(a). In one motion, press
through your heels
as you “chop” the ball
up and across your body
until your legs are
straight and the ball
is above your left
shoulder (b). Return
to start. Complete all
reps before repeating
on the other side.
WomensHealthMag.com/LeanLegs
4 / Side Plank
Lie on your left side
with your legs straight
and your right leg
stacked on your left.
Lift your hips so your
body forms a straight
line from your neck to
your ankles; your left
forearm and the outside
edge of your left foot
support your weight.
Place your right hand on
your hip. Hold for up to
one minute, then switch
sides and repeat.
P h oto g r a p h s b y M u n e ta k a To k u ya m a
Blast Your
Lower Half
Perform this workout once or twice a week:
Starting with the first exercise, slowly
complete five reps (it should take about 10
seconds per rep: five up, five down). Continue
until you’ve done every exercise. Do two
to four total circuits, switching sides (when
necessary) every other set. Increase the
challenge by adding a resistance band loop
around your ankles or thighs for each move.
1 / Side Leg Raise
3 / Hip Raise
Lie on your left side, rest
your head on your left arm,
and place your right hand
on the floor in front of your
chest. Your legs should
be straight with your right
leg on top of your left
leg (a). Without moving any
other part of your body,
slowly raise your right leg
as high as you can (b).
Pause, then return to the
starting position.
a
b
2 /Clamshell
a
b
2
w o m e n ’ s h e a lt h
/
Lie on your left side with
your hips and knees bent
45 degrees. Stack your right
leg on top of your left leg,
heels together (a). Keeping
your feet together and
left leg on the floor, raise
your right knee as high
as you can without your
heels coming apart
(b). Pause, then return to
the starting position.
WomensHealthMag.com/LeanLegs
Quick tip
Lie faceup on the floor
with your knees bent and
feet flat on the floor (a).
Squeeze your glutes and
press into your heels to
raise your hips until your
body forms a straight
line from your shoulders
to your knees (b). Pause,
then slowly lower back
to the starting position.
That’s one rep.
a
b
Keep your back
flat throughout
the exercise.
(Only your leg
should move.)
a
b
4 /Cross-Body
Mountain Climber
Start at the top of the
pushup position, with your
body forming a straight
line from head to heels (a).
Keeping your abs braced,
pick up your right foot and
slowly bring your right knee
toward your left shoulder
(b). Then return to start.
Adapted from Six Weeks
to Skinny Jeans: Blast
Fat, Firm Your Butt,
and Lose Two Jean Sizes,
by Amy Cotta (Rodale,
January 2012). Available
wherever books are sold.