Want A Womans Workout - Perfect for Skinny Jeans?

It is the region nearly all women of all ages love to hate, the hips, thighs, as well as backsides. To get a lower body you are going to love, you have to do a couple of things, first - burn off fat,  second - lift as well as firm your butt. The following program does both. Perform these 7 exercises in a circuit, that is one right after the other with about 30 seconds of rest in between. Complete a total of 2 to 3 circuits, rest about 1 - 2 minutes in between circuits. Perform this work out 4 times per week.


Lets get started:

Begin with a 5 - 10 minute warm up routine, such as jumping jacks or jumping rope, before starting the work out routine.

SQUAT, LUNGE, CURL

Stand up with the arms to your sides, then squat down so that your thighs are generally parallel to the floor. Push back to the starting position. Next step forward using your left foot and then lower your body so your left thigh will be parallel to the floor. Push up onto your left leg and then quickly curl the right heel towards your butt. Go back to start. This is 1 repetition. Do it again, stepping forward with the right foot. Perform 20 repetitions.

Suggestion: Use dumb bells, for a challenge

DUMB BELL SUMO SQUAT

Pick up a heavy dumb bell (it ought to be heavy enough to create a impact, however light enough to be able to carry out the complete exercise), grasp one end in each hand at arm's length right in front of your pelvis. Place feet roughly two times your shoulder width apart, your feet turned out a little bit. Lower your body as much as you are able to by simply pressing your hips back as well as bending your knees. Now pause, and then push your self back into the starting position. Perform 10 to 12 repetitions.

Suggestion: Keep the upper body as straight as you possibly can, and the lower back naturally arched.


STABILITY LUNGE
Stand up with arms to your sides and then squat so that your thighs are generally parallel to the floor. Push back to the starting position. After that take a step forward with the left foot and then lower your body until your left thigh will be parallel to the floor. Push up onto your left leg and then quickly curl the right heel towards your butt. Go back to the starting position. This is 1 repetition. Do it again, stepping forward with your right foot. Perform 20 repetitions.





DUMB BELL BENT-KNEE DEADLIFT

Line up a couple of 10 to 15 lb dumb bells on the floor in front of you. Squat down, holding your chest up, and then pick up the dumb bells using an over hand grip. Your arms need to be straight plus your lower back somewhat arched, NOT curved. Contract your glutes and then rise up with the dumb bells, straightening your legs, thrusting your hips forwards, and also pulling your upper body back and up. Gradually lower the dumb bells back down to the floor. This is one repetition. Perform 10 repetitions.





SINGLE LEG - SINGLE ARM REACH

Stand up and lift your right arm in front of you. Bend from the hips and then raise your right leg behind you, until it is parallel to the floor. Contract your butt as well as the hamstrings while you return to the starting position, Now do the same thing, with the left arm and leg. This is 1 repetition. Perform 10 repetitions.





ELEVATED REVERSE LUNGE

Stand up on a six inch step, put hands on your hips. Contract your left glute, step back using your left leg, and then lower down until your right knee is bent around 90 degrees. Now pause, and then push through the right leg to return to starting position, and then do it again using the other leg. This is 1 repetition. Perform 5 repetitions,








CABLE PULL THROUGH

Stand up a couple of feet from the cable equipment in the lowest setting (or simply attach a resistance band to a low secure object). Having your back towards the equipment, straddle the handle with the feet shoulder width apart, now squat so that your thighs are almost parallel to the floor. Reach back between your legs and take hold of the handle with both hands, while keeping your arms straight. Holding your head up, push your heels into the floor and then straighten your legs to a standing position, while pulling the handle out in front of you as well as holding your arms straight. Now pause, and then lower the weight back down slowly. This is 1 repetition. Perform 10  repetitions.
 

Last but not least do a minimum 5 minute cool down routine.

This is a great work out routine to burn off ugly fat as well as firm up your muscles, and when combined with a proper diet, you will be able to slide into those skinny jeans in no time at all.


Want some ideas for your abs? Give The Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

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