Upgrade your lower-body workout with these killer exercises for your hamstrings, quads, and calves .Tired of the same old squats and lunges in your leg workout? We totally get it. The next time you want to tone your lower half, try these 7 challenging moves. Your skinny jeans will thank you.
Stand with your back straight and your feet slightly wider than hip-width apart. Raise your right leg off the floor, and hold it there. (A) Place your arms in front of you for balance, and start lowering your butt toward the ground. Be careful so your knees don’t go past your toes. Return to the standing position
Push your hips back and lower your body as far as you can. (B) Pause, then push your body back to the starting position.
Dumbbell Split Jump
To begin, stand tall holding the medicine ball hips overhead. Take a big step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bring your left leg forward to complete one rep. Alternate legs, and step back with right leg
Grab a pair of heavy dumbbells and hold them at your sides at arm’s length. Raise your heels and walk forward (or in a circle) for 60 seconds.
Reverse Dumbbell Box Lunge with Forward Reach
Stand on a 6-inch box or step, holding a pair of light dumbbells at your sides. (A) Step backward into a lunge with your right leg as you lean forward at your hips and reach toward your feet. (B) Reverse the movement to return to the starting position.
Single-Arm Kettlebell Swing
Grab a kettlebell with both hands. Bend at the creases of your hips while keeping your back neutral from the neck down. Then pull the kettlebell towards you and hike it back between your legs. Again, neutral spine. Use your glutes and legs to swing the kettlebell back up to chest level. The spine must not overextend. Arms must not exert too much strength save for grip. Power will come from the legs.
Marching Hip Raise with Feet on a Swiss Ball
You’ll need a Swiss ball for this exercise, which works both the glutes and hamstrings. Lie on your back on a mat and place your legs and heels on top of a Swiss ball. Raise your hips off the ground so that the shoulders and upper back bears the weight of your upper body. In one motion, pull the stability ball toward your butt and roll it back out to the starting position with your heels for one rep.
Stand up with your feet shoulder width apart. Hold a dumbbell in each hand and lower your hips as if you were about sit in a chair. Make sure to keep your arms at your sides. Once your butt taps the seat, return to standing position.
Source : www.womenshealthmag.com