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There are dozens of exercises to choose from for your lower body. But if you really want to progress and see some changes to your thighs butt and hips then incorporate these top five exercises into your workout pronto!

# 1 Static Lunges

Lunges in general are really good for developing lower body strength. It works a bunch of muscles (quads Kendall Lamm Jersey , hamstrings, gluteus) and it?s a fairly easy exercise to get used to.

Stand with your feet shoulder width apart and keep your head straight and shoulders back.

Step out with one foot and bring your opposite knee down toward the ground.

Keep your back straight and head looking forward.

Keeping that same leg forward, repeat the motion for the required time or reps.

Switch sides to work the other leg.

Breathe out as you push yourself back up.

# 2 Squats

Another great exercise for the lower body. The squat will work mainly the front of your thighs and most importantly your butt. One of the biggest mistake women make when doing the squat Ka'imi Fairbairn Jersey , is they tend to have their weight forwards on their toes rather than on their heels.

Stand with your feet shoulder width apart with your knees slightly bent and head looking forward.

Bend your knees and stick your butt out to the back as you squat.

Once your thighs are parallel to the ground, use your legs to push yourself back up.

When you are in the down position, you can extend your arms outward to help keep your balance.

# 3 Sumo Squats

All of my female clients love this exercise. Why? Two words. Inner thigh. This is a great exercise to work your inner thighs. The key to really toning and defining your inner thighs is to use a decent amount of weight when you do your sumo squats so working up to a weight of 30 lbs and beyond would be ideal.

Stand with your feet double shoulder width apart with your back straight and head looking forward.

Bend your knees and squat down until your knees cover your toes. Push yourself back up and squeeze your butt.

You can place your hands in front of you to act as a counter balance.

As you push yourself up Kendall Langford Jersey , breathe out. Maintain a straight back throughout the exercise.

#4 One legged Step ups

With the 1 legged step ups you ll be able to develop that lower body power. Similar to the squat this exercise is going work the front of your thigh and butt.

Place one foot on a bench and bend your knee to a 90 degree angle.

Using the front of your thighs (quads), push yourself up until your opposite foot is fully on the bench.

Step back down carefully and switch legs.

#5 Hamstring Pull ins with Stability Ball

I had to add this exercise in here. Not just because it?s a good exercise but also because it?s an exercise that works the back of your legs. The exercises that we took a look at before mainly worked the front of your legs ?so we need to have that balance. And plus you want the backs of your legs to look good too, right?

Lie on your back with your hands by your sides.

With good control Lamarr Houston Jersey , dig your heels into the stability ball and lift your pelvis off the ground by contracting your butt.

Slowly roll the ball out by extending your legs.

Repeat this ?in and out? motion as you keep pressing your heels into the ball.

You should feel this in the back of your upper legs.

Breathe out as you extend your legs.


Beginner: 12 15 reps 3 sets (30 sec rest)

Intermediate: 20 reps 4 sets (15 sec rest)

Advanced: Each exercise for 1 minute 3 sets (10 sec rest)
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Marci Lall is a Toronto based Personal Trainer. To grab his free report How to lose weight and permanently keep it off please visit his website at http:www.theyoyodietreport .

Article Source:

WUHAN, Sept. 24 (Xinhua) -- An international forum on private international law has been held in central China's Hubei Province.

The two-day Global Forum on Private International Law, hosted by China's Ministry of Foreign Affairs and the China Society of Private International Law (CSPIL) Jeremy Lane Jersey , closed Saturday in Hubei's capital city of Wuhan.

This year marks the 30th anniversary of China's accession to the Hague Conference on Private International Law and of the establishment of CSPIL. In this context. The theme of the forum was ""cooperation for common progress: evolving role of private international law.""

The forum attracted about 400 participants from 18 countries and regions. It included four major topics for discussion.

Xiao Yongping, director of the Institute of International Law in Wuhan University and standing vice president of CSPIL, said the Hague Convention has greatly influenced regional arrangements Julien Davenport Jersey , domestic legislation, and scholars' ideas.

""This is the reason why we need academic exchanges like this forum,"" Xiao said.

An initiative was released by CSPIL at the closing ceremony D'Onta Foreman Jersey , which included the agreements reached at the forum to promote the rule of law around the globe.

Albanian version of Chinese president's book on governance launched in Tirana

Sanitary workers clean rubbish at Three Gorges in China's Hubei

15th Asia Arts Festival opens in east China

Autumn Moon Festival celebrated at Chinese Scholar's Garden in New York

Autumn scenery of Kanas scenic area in NW China's Xinjiang

Chinese, Pakistani air forces conduct joint drill

Paddy cultivation area in China's Yanbian surpasses 46,000 hectares

China Focus: Beijing-Shanghai railway speed rises to 350 kph
" "
Interpol on Wednesd.

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