You can’t have a summer workout series without focusing on the ‘stems’. After all, legs are always shown off in summertime months! And nothing goes better with a bikini that strong and lean legs. So today’s summer bikini workout series: part 3 – lower body will focus on getting your bottom half in tip-top shape!
Although not required, using a set of hand weights for this workout will help you get the maximum benefit of each move. Be sure to keep your core engaged to maintain your balance with all those glorious squats and lifts. My sis does a great job of showing all these moves below!
One Leg Lunge Squat
Start with your right foot planted, left leg extended off the ground and behind your body, weights at your sides. Bend your right knee to execute a one-leg lunge squat, all while keeping your left leg off the ground. Extend your right leg back to standing and repeat. Do 12 reps on the right leg, then 12 on the left.
Two Station Static Squat
Start with your feet shoulder-width apart, weights at your sides. Bend your knees to execute a low squat, making sure your knees aren’t shooting past your toes. If you can, try to get the weights touching, or close to touching the ground. Extend your knees slightly, lifting you body to a halfway squat. Bend the knees again for the low squat, then extend your legs to standing position. Do this for 12 repetitions.
Stand with your feet shoulder-width apart, weights at your sides. Step your right leg directly in front of your left, keeping your left foot planted the entire time. Bend your knees to execute a curtsy squat. Alternate legs and do 12 repetitions.
Balance Leg Pulses
Stand with you feet close together, weights lifted in front of your chest. Lift your heels off the ground and stand on the balls of your feet, then slowly bend your knees. Once you’ve got your balance, lower your body a few inches closer to the ground, then back to previous position. Do 12 slow pulses, keeping your balance on the balls of your feet the entire time.
Weighted Leg Extensions
Stand with your feet shoulder width apart, then lift your left leg so your knee is directly in front of your hip and bend at a 90 degree angle, keeping your foot flexed. Rest both weights on the top of your thigh, then keeping your knee stationary, extend your leg out. Bring your foot back to the 90 degree angle and repeat 12 times on the left, then 12 times on the right.
Side Squat Taps
Stand with your left foot directly under your hip, right foot extended out to the side and weights at your sides. Gently lift your right leg off the ground and tap it behind your body, at a slight diagonal. Tap it back out to the side and repeat 12 times with the right foot, then 12 times with the left.
Nothing beats working strong leg muscles and making them BURN! Have you tried the previous summer bikini workouts series exercises? Be sure to check out the total body tone and cardio blast after competing this summer bikini workout series: part 3 – lower body for more at-home workouts to get you in shape for summer!
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