Fierce 'n Fit: {Legs & Booty}

via Self Magazine

I got several reader emails last week asking about what I do for certain areas of my body, so each week for a bit, I'll be focusing on the various exercises I do for arms, legs, abs and cardio! Lately, I've been working my legs double-time in hopes of sculpting defined calves, hot hamstrings and a better backside.

Disclaimer: Consult your doc before you start any exercise program, yada yada yada and blah blee bloo. In summary, please don't take me to court if you don't see results. A fitness guru, I am not. Just a southern gal looking for a firmer backside.

Here's a glimpse into some of my weekly leg routine

The Move: Body Bridge

Targets: Hamstrings, Thighs and Butt

Equipment Needed: Nada!

Lie flat on the ground with one leg bent, the bent-leg foot on the ground. Point the toe on the non-bent leg and slowly raise your body up off the ground, exhaling on the motion. Hold in the "up" position for 3 seconds then lower. Do 10 reps on each leg.




The Move: Stamp the Sky

Targets: Thighs, Butt

Equipment Needed: Yoga block

Lying flat on the ground, bend and elevate your right leg. Flex your elevated foot to create a "tabletop" for your yoga block. Balancing the yoga block, "stamp" the ceiling using your non-elevated leg to push your butt and hips off the floor. Repeat on left side for 10 reps on each leg.



The Move: Bosu Ball Squat

Targets: Butt, Thighs (inner and outer) and Core (bonus body part!)

Equipment Needed: Bosu Ball and 10 lb. Medicine Ball

Standing on top of a Bosu ball with your legs slightly bent, hold a 10 lb. medicine ball out in front of you and squat. Remember when you squat back to go into the movement like you are sitting down into a chair. Don't let your torso lean over your knees! Do 3 sets of 15 reps.




The Move: Reverse Lunge

Targets: Thighs, Butt

Equipment Needed: Zilch, zero, zippo

Stand with both of your feet straight about shoulder length apart. Lunge back with the left leg and lower your knee towards the ground. Make sure that your back is straight and your right knee is over your ankle so that you can still see your toes. Using your left leg, push off the ground and return to the starting position. Do 3 sets- 10 reps.




The Move: Plie Squat

Targets: Butt, Booty, Rear, Badonka-donk

Equipment: Your Hot Self

Set your feet shoulder-width apart and turn out your toes. With hands on hips, squat until your knees reach 90 degrees, keeping your body upright and knees behind toes. Drive your tailbone to the floor. Press up to start, and repeat. Make it harder: Hold 5- to 10-pound dumbbells to add weight, or press onto your toes at the finish to target calves.

So there you have it, a few of my fav moves for toning my legs and booty! I also do about 1-2 days of elliptical training, which also helps tremendously with toning the stems.

Be blessed, lovelies-