How to Sculpt a Great Lower Body

If you are looking for a great leg workout to sculpt the lower body that you want, look no further than this article; I'm here to help you out!

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Dumbells

1. 

   Perform Giant Sets.
   
   Giant sets will get you the results you are looking for, the quickest. You simply perform 1 set each of the 4 exercises below without resting, then rest for 2 minutes and then perform 2 additional sets in the same fashion.
   
   Example: 1 set deadlifts, 1 set squats, 1 set reverse lunges, 1 set hip raises, rest 2 minutes, repeat for 2 more sets.
   
   *Giant sets are not recommended for those have just started working out. Try to aim for 8-10 repetitions per set.

2. 
   Deadlift

   Perform Deadlifts First.
   
   You should always perform the exercise that requires the most strength and energy first.
   
   To perform a deadlift: Grasp 1 dumbell in each hand (or a barbell) with an overhand grip and relax your shoulders with the dumbell or barbell in front of you. Slowly lower your body until your dumbells or barbell nearly touch the floor, or as far as feels comfortable, and then stand back up. This exercise really works your hamstrings and lower back.

3. 
   Squat

   Squats.
   
   Squats are one of my favorite exercises. You can do these with no equipment or if you are advanced, you can add weight. Simply spread your legs a little further than shoulder width apart and slowly lower your butt towards the floor as far as you can go (comfortably). Be sure you don't go down so far you can't get back up...that could hurt!

4. 
   Lunge

   Reverse Lunges.
   
   These are just like forward lunges, except you bring your leg back instead of forward. Standing with both feet together, kneel down on one leg - bringing it back, and then switch legs and bring the opposite leg back and kneel down. Be sure to do 8-10 reps for each leg.

5. 
   Hips Raise

   Bridge / Hip Raises.
   
   There is a reason this exercise is last. It will kind of help you relax, but just a little bit. Then remember...you have to go through each set of exercises again.
   
   To perform hip raises: You do not need an exercise ball, but it is an option. Otherwise, simply lay down on your back with your feet planted on the floor and raise your hips up as far as you can and really squeeze your glutes at the top of the movement. Again, complete 8-10 reps.

Tips & Warnings

• Use extreme caution when performing giant sets.

Resources

• Women's Lower Body Makeover =)

[Jennywrites]

on 8/1/2008 Awesome article.!

[heatherschulte]

on 7/19/2008 Great article! I'm tired already. ;)