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Health/Fitness Blog: Bend Your Way to a Better Butt and Legs

Posted Apr 25 2012 - 5:08pm

What collegiette doesn’t want a killer set of legs, especially with bikini season right around the corner? If a great summer body is what you desire, look no further than squats. Squats can even work double duty as an upper body workout if you add a set of weights. Pick and choose a couple of exercises from this list to incorporate into your workout and wear those shorts with confidence!
 
1. Raise the Roof
-With your left arm, extend a 5-10 pound dumbbell overhead
-Bend until your thighs are parallel with the floor, hold for 15 seconds
-Repeat with your right arm

 
 
2. Kettlebell Squat
-Stand with your feet shoulder width apart, with your elbows bent and at your sides, and hold a kettlebell in front of your chest
-Keep your back straight and bend your knees until they form a 90-degree angle
-Complete 10-15 reps
 
3. Squat Press
-Start by holding a pair of dumbbells at shoulder level
-Bend as if doing a regular squat, keeping the dumbbells at shoulder level
-As you return to standing, press the dumbbells overhead, then return to the starting position
 

 
4. Ball Squat
-Stand with an exercise ball between your lower back and a wall and place your hands on your hips
-Bend your knees 90 degrees, return to standing, and repeat
 
5. Chair Squats
-Stand with your back 2 feet away from a chair
-Place your hands on your hips, bend your left leg, and place the top of your foot on the chair
-Bend your right leg 90 degrees, repeat 15-20 times
-Switch legs and repeat
 
6. Resistance Band Walks
-Tie a resistance band around your ankles, stand with feet under your hips, and place your hands on your hips
-Squat halfway and step to the right as far as possible without your knees turning in
-Step to the right 10 times, then to the left 10 times
-You can use a heavier band to increase the level of difficulty
 
 
 
7. Ballet Squat
-Stand with your legs 3 feet apart, your feet turned out, and place your hands on your hips
-Push your hips down until your thighs are parallel with the floor
-Pause and then slowly return to the starting position

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