Give the area some sexy definition with the moves below, designed and demonstrated by fitness trainer, health coach, and fitness model Elizabeth Bracero. You’ll want to complete up to three sets of 15 reps of each move on each side
1. Curtsy Lunges
How to do it: Start with your feet about shoulders-width apart. With your left foot, step diagonally backward and behind your right foot. Keeping your shoulders over your hips, bend both knees about 90 degrees to lower down toward the floor. Press into your right heel as you extend both knees to return to standing position. Repeat on the opposite side to complete one rep, and continue to alternate.
2. Prisoner Squats
How to do them: Stand with your feet about hips-width apart, and your hands near your ears with the elbows bent and out to the sides. Keeping your knees behind your toes, bend your knees to lower your torso straight down to the floor until your thighs are parallel to the ground. From this position, press up through your heels and straighten your legs to come back up to starting position. That’s one rep.
3. Sumo Squat Jumps
How to do them: Take a wide stance and angle your toes about 45 degrees out to the sides. Place your hands on your hips. Keeping your shoulders over your hips and away from your ears, bend your knees to lower your torso straight down to the floor until your thighs are parallel to the ground. From this position, jump straight up into the air and land with soft knees in starting position. That’s one rep.
4. Sprinter Knee Raises
How to do them: Stand with your feet about hips-width apart and both elbows bent. Keeping your shoulders over your hips, take a large step backward with your right foot and bend both knees to lower into a reverse lunge. At the same time, drive your right hand up to eye-level (for balance) and swing your left arm behind you. Next, press into your left heel as you extend both legs and drive your right knee up to hips-height, raising your left hand and swinging your right one behind you. That’s one rep. Complete all your reps on one side, then repeat just as many standing on the opposite leg.
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