The Best Lower Body Exercise for Women That Want to Reshape and Resize Their Lower Body

 

The best lower body exercise for women doesn't rely on the availability of a health club's machines.  

If you want to reshape and resize the lower part of your body then all you really need is a gender appropriate and well-structured exercise program that you can do from home.  

Using a few simple targeted bodyweight exercises you can produce visible and sustainable changes in your entire lower body.  There are many simple lower body exercises for women that can be done just about anywhere.  Below are three examples of easy bodyweight exercises.

 

3 Lower Body Exercises for Women

1. One-Leg Hip Extensions-

Lie on the floor face up.  Place your arms down to each side of your hips.   Extend one leg out straight and bend the other leg with your foot flat on the floor.  Raise your body by extended hip of bent leg, keeping extended leg and hip straight.  Return to your original position again, lowering your body with extended leg and hip straight.  Repeat 15 times for one set.  Then continue with the opposite side.

  

2.  Side- Lying Leg Lift-

Lie on the floor on your left side with your head resting on your left arm.  Straighten your legs with the right directly on top of the left.  Straighten out your spine so that your body is in line along the floor.  Bend your right leg and place your foot on the floor in front of your left thigh.  Your right arm can rest on your hip.  Then squeeze your left inner thigh and raise your left leg a few inches toward the ceiling.  Lower it back to the floor.  Do 15 repetitions on that side then switch sides and do another 15 repetitions.

  

3.  Glute Lifts-

Get down on the floor on your elbows and knees.  Squeeze your butt to lift your left leg until it is level with your hips.  Repeat 15 times for a set, and then switch sides. 

Above are a few super simple lower body exercises for women.  Long term changes and success, the results you are most likely hoping for, can be achieved with less effort than you think.  Your lower body consists of several hundred individual muscles.  By combining the right mix of floor and standing exercises, a well-structured exercise program can definitely bring about changes in the hundreds of muscles in a woman's lower body.   

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Article Source: http://EzineArticles.com/expert/Veronica_Scotton/716179

2 Super Easy Butt Lift Exercises for Women

 

Nice butt gives definition to a woman's shape especially when she's wearing a tight-fitting jeans or sexy swimwear. Every woman wants a Jennifer Lopez behind. Working on your gluteus or buttock muscles is the key. But this entails butt lift exercises which you can do on a regular basis.

These 2 super easy butt lift exercises for women might help enlarge and lift your booty up. It won't take you just a week but months of hard work, so get yourself ready for the quest. If you want amazing results, do it daily with intense contraction and appropriate execution. You can increase the number of repetitions along the way. 

1.The Balancing Act. 

You can use either a chair or a door knob in this one to balance yourself while lifting your leg behind you. You don't need to be going to the gym to do this one. By grasping on to the tip of the chair or knob of the door, you can lift one leg and hold on for as long as you can. Gradually, bring your leg to the side without losing your balance. 

Squeeze your backside as you shift sides. As you lift and shift sides, you will sense the burn on your butt. Do 16 sets of each leg. If you want it to be more intense, you can place a rubberized rope around your ankle and attach it a hard object. In that way, you can exert more weight as you lift your leg to the back.

2.Leg Raise and Curl Using Fitness Ball. 

A heavy exercise ball isn't just used for crunches. It is also a very helpful tool to support you with your butt lifting stint. Aside from the Balancing Act, you can supplement this approach so that you will have quicker results in a matter of time. Place your feet on top of the ball with your heels on the edge. Spread your legs quite widely leveling with your hips. Make sure your hips are pushed down into the ball. To gain stability of your ball and avoid it from moving, you can place it against the wall. 

Start lifting your butt but your body should remain aligned. Execute it slowly making sure that you feel the burn in your behind. Squeeze your booty and lift it up and down to feel the contraction in your buttock muscles. Spin the fitness ball toward your butt by curling your legs in, and repeat the lifts. You can do two sets of 32 counts of this for a more intense feel.

Get your mind conditioned to execute these butt lifting exercises so that you can have a nice booty. Remember that it takes focus, determination and consistency to exercise in order to achieve best results.

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