Your lower half isn’t always the easiest area to love, but FITNESS advisory board member Joe Dowdell, author of Ultimate You: A 4-Phase Total Body Makeover, has created movements that can turn your wobbly bum and thighs into a lower half worth your affection. Not only is getting fit good for your wellbeing, but toning exercises like these are vital to your weight loss wellness. According to Dowell, ‘It’s about the quality and not the quantity of movements,’ so make sure you give each move your best work!
1. Split Squat: This move targets your bum and legs. Kneeling on the ground with a dumbbell in each hand and your palms facing in, bring your left knee up so it’s at a 90-degree angle to the floor. Curl your right toes under and push through your left heel to stand and, with your arms by your sides, lower on a count of three until your right knee is a few inches off ground and both knees are bent 90 degrees. Hold for one count, stand, do eight to 10 reps, switch sides and repeat.
2. Two-Arm Swing: As well as toning your bum and legs, this move tones up your shoulders and abs. Standing with your feet slightly wider than your shoulders, hold a single dumbbell with both hands in front of you, palms facing in. Bend your knees slightly and hinge forward at your hips to bring the dumbbell back between your legs. Immediately return to a standing position, swinging your extended arms up to chest level, and repeat for 12 to 15 reps.
3. Lateral Squat: This is another move that gives your bum and legs a great workout. With your legs wide and holding a dumbbell in each hand in front of your hips, shift your weight to your left leg and bend your left knee slowly. On the count of three, you should end up in a squat with your right leg extended out to side and dumbbells lowered towards the ground. Return to the start, do eight to 10 reps, switch sides and repeat.
4. Modified Deadlift: This is a great move for working your back and hamstrings. With a dumbbell in each hand and arms by your sides, stand on your left leg with your knee slightly bent and the toes of your right foot on a step behind you. Bend forwards at your hips on a count of three until your back is nearly parallel to ground. Return to the start, and do 10 to 12 reps on each side.
5. Rollout: This move targets your back, abs and arms. Kneel down and interlace your fingers atop centre of a stability ball. Lean forwards slowly on a count of two to roll your arms over the ball until your body is at a 45-degree diagonal to ground. Make sure you keep your abs tight, arms extended and body in a straight line from shoulders to knees. Roll back to start to complete one rep, and do as many reps as you can.
6. Dumbbell Push-Up: This move works your shoulders, chest, triceps, and abs. In a full push-up position – holding a dumbbell in each hand with your palms turned toward each other at a 45-degree angle – bend your elbows to lower your body towards the ground on a count of two. Return to the start position, and do as many reps as you can. If this move is a bit tricky at first, do the same thing with modified push-ups where you start on your knees.
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