15 MIN. HKMX LOWER BODY WORKOUT
Summer is calling! Time to work on your bikini body. Are you in? In this blog I’ll give you 5 exercises for firm legs and round buttocks. Try to do each exercise for two minutes. After the exercise, take one minute’s rest and then go on to the next one. You don’t need a gym for these exercises – perfect if you have limited time and like to train outdoors or at home. Let’s go!
An ideal exercise for your legs and buttocks! Stand up straight with a proud posture (chest out). Step your right leg forwards and let your lower body sink down. At the same time, slightly tense your abdominal muscles. When the knee of your back leg is almost touching the floor, come back up again. Repeat this exercise for a minute with your right leg and then another minute with your left. Tip: don’t let not your front knee protrude beyond your toes. Keep your leg at a 90 degree angle.
Let’s work that ass! Lie on your back with your knees bent. Tense your buttocks and lift one leg. Stop when your hip, knees and ankle form a straight line. Bring your leg back to the starting position and start the exercise over again. Try to keep this up for one minute. Then repeat for one minute with the other leg. Tip: it is important that you do not overextend, because then you will be mainly working your lower back instead of your buttocks and hamstring muscles!
Stand with your feet a shoulder’s width apart. Adopt a proud posture with your chest slightly out. Keep your abdominal muscles slightly tensed and your back nice and straight. Bend your knees and let your buttocks go backwards so that you sink down. Then push yourself up hard from your heels until you are back in an upright position. Important: not everyone has the same hip mobility. Some girls can squat low more easily than others. So it is important to first check how low you can comfortably squat. Tip: if you stand with your feet a little wider apart, it often makes it easier to squat low – try it. It is important that your feet always point in the same direction as your legs: feet always follow knees!
This exercise is also called the ‘donkey kick’. Kneel on the floor with your arms perpendicular to the floor and a slightly concave back. Face forwards and make sure your upper thighs and calves form a 90 degree angle. Breathe out and kick your right leg backwards. Tip: Make sure the rest of your body remains still and that you tense your buttocks, legs and abdomen properly when you are exerting yourself. Then go back to your original position as you breathe in before repeating with your left leg.
Start standing up with your back against the wall. Place your feet slightly forwards and sink down into a squat: your knees should be bent at a 90 degree angle, as should your hips. Really tense your stomach muscles, push your back against the wall and try to hold this position for two minutes or longer. Spoiler: this is going to burn!
-Allow yourself at least 1 day’s rest after completing the exercises or train a different muscle group the next day. This will give your muscles a chance to recover in time for the next session!
“You don’t get the ass you want by sitting on it!” 😉
Good luck girls! Do you have any questions or tips? Feel free to post a comment!
OUTFIT DETAILS: HKMX collection
- 24 September, 2019
- 01 November, 2019