28-Day Challenge (Day 10) Leg Exercises and Butt Exercises

Leg Exercises and Butt Exercises: How to Lose Cellulite and Fat

 

Exercise 3: Step Up

[A] Grab a pair of dumbbells and hold them at arm’s length at your sides. Stand in front of a bench or step that’s about knee-height, and place your left foot firmly on the step.
[B] Press your left heel into the step and push your body up until your left leg is straight and you’re standing on one leg on the bench, keeping your right foot elevated. Lower your body back down until your right foot touches the floor. That’s one repetition. Do all your reps with your left leg, then do the same number with your right leg.

If that’s too hard: Try the exercise with just your body-weight.
Add variety: Stand sideways, with your right leg next to step. Then cross your left foot in front of your right leg and place your left foot on the step. Now perform a step up. Focus on really pressing your left heel into the step to push yourself up.

 

Bonus: The Best Exercise for Your “Bum Smile”

Never heard of the bum smile? "That’s what I call the line where your glutes meet your hamstrings," says Valerie. Here’s her pick for the best way to target that area.

The Exercise: Straight-leg Dead lift [A] Grab a pair of dumbbells with an overhand grip, and hold them at arm's length in front your thighs. Stand with your feet shoulder-width apart and knees slightly bent.
[B] Without changing the angle of your knees, bend at your hips (keep your lower back arched), and lower your torso until it's almost parallel to the floor [C] Pause, then squeeze your glutes, thrust your hips forward, and raise your torso back to the start

Make it harder: Perform the exercise while balancing one leg. Do all your reps, then repeat with your other leg.

(Weight Loss Tip Of The Day)

No Workout: = No Starch Laden Carbohydrates.. If you do strength training 3 times per week, you can eat starchy carbohydrates, 3 times per week post workout. Eat proteins, vegetables, fruits & healthy fats with all of the other meals.



http://www.prevention.com/fitness/strength-training/leg-exercises-and-butt-exercises-how-lose-cellulite-and-fat/exercise-3-stepup

28-Day Challenge (Day 9) Leg Exercises and Butt Exercises

Leg Exercises and Butt Exercises: How to Lose Cellulite and Fat

 

Can you really make this dimply fat disappear? One celebrity did. Here's how you can follow her lead. By Adam Campbell...

 

Exercise 1: Single-leg Hip Raise

[A] Lie face up on the floor with your left knee bent and your right leg straight. (Your right leg should be in line with your left thigh.) Now try to make your stomach as skinny as possible and hold it that way.

[B] Squeeze your glutes and raise your raise your hips until your body forms a straight line from your shoulders to your knees. (Your left leg should stay elevated the entire time.) Pause for 2 seconds, as you keep your tummy tight and continue to squeeze your glutes. Then lower back to the starting position and repeat. Key pointer: Your torso and hips should move as one unit. So the arch in your lower back should remain the same from start to finish. This way, you're primarily doing the work with your glutes, not your lower back and hamstrings.

If that’s too hard: Do the same movement, but with both feet on the floor.
If that’s too easy: Do the same movement, but cross your arms over your chest instead of bracing them against the floor (as shown).

 

Exercise 2: Reverse Lunge

[A]Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. [B] Step backward with your right leg, and lower your body until your left knee is bent at least 90 degrees and your right knee nearly touches the floor. Push yourself back to the starting position by pressing into the floor with your left heel. That's 1 rep. Do all your reps, then repeat with your right leg.

If that’s too hard: Try the exercise with just your body-weight.
Make it even better: Try the exercise with your back foot on a Valslide—the secret weapon Valerie uses with all her clients. The idea: Think of your back foot simply as a support, so that you’re keeping most of your weight on your front leg. The Valslide will help you do this better, and that’ll make your butt muscles work harder.

(Weight Loss Tip Of The Day)
Eat Less Starch: Eat proteins, vegetables, fruits & healthy fats with each meal. Carbohydrates from vegetables & fruits are adequate; as this isn't a zero carbohydrate fat loss diet. Don't eat starchy carbohydrates, except after your workout.



http://www.prevention.com/fitness/strength-training/leg-exercises-and-butt-exercises-how-lose-cellulite-and-fat/exercise-1-single-leg-hip-raise