Fight the Flattening!

I love, love, love, to run. It’s become my favorite form of cardio, hands down. I also love what running does to my legs – hello shorts season! The only thing I don’t really like about running, is what’s been doing to my back side. Basically, flattening it.

To counter balance the deflation of the bootay, I do 5 main lower body strength training moves. For all of them except for the lunges, I use 15 pound dumbbells, and I do 2 sets of 10 – very slowly. I find going with heavier weights and slower reps, really gets the results I’m looking for in this specific workout.

Oh, and please pay little attention to my looks – this is me on little sleep and little make up!! 😀

Dead lifts – make sure to keep a flat back and keep your knees slightly bent. It seems I really have to put my mind in the muscle that I want to work while doing dead lifts, because they can also work to tone the hamstrings if focusing on those muscles.
I love these, because they seem so easy while doing them, but then the next day I really feel it!

Dynamic lunges – step forward and lunge with right leg, step back and lunge with right leg – this is one rep. I do 2 sets of 20 on each leg.

Bowlers lunge – This is from Chalean Extreme. These really work the outter glute. Take one leg, and sweep it behind the other like a bowler’s stance, and lunge. Pay extra attention to your knee, and make sure it doesn’t go over your toes.

Standard squat – just make sure to stick your butt way out and don’t let the knees come close to those toes!
One-legged squat – this is probably my favorite. Just stand in your standard squat position, and lift one heel off the ground to really work the other leg. Focus on that leg, trying not to put hardly any weight on the other leg at all. I also frame the leg I’m working with my weights – it’s just more comfortable to me, but YMMV.

Sometimes I’ll just do 2 or 3 of these exercises, mixed in with some other lower body exercises that work different muscles like the quads or inner thighs, but if I’m really wanting a butt-boosting work out, I’ll stick to these five.

I hope you try and enjoy!

What are your favorite lower body workouts?