by Eliza Sterling

[A colorful photo of a lady in workout gear demonstrating a fitness routine on a yoga mat]

If you’re dreaming of a curvaceous and powerful behind, fear not, we’ve got you covered! These exercises offer excellent benefits that will work your glutes, thighs, abdominals, and much more.

The Dynamic Stallion Kick

Commendable for your gluteals, abs, and lower back, follow the steps below for an effective kick workout:

1. Start on a mat with your hands beneath your shoulders and hips aligned with knees.
2. Lift your left leg from the floor with your knee bent, foot pointing to the ceiling.
3. Hold, then extend the leg further upwards. Switch to right after 8 to 15 reps.

Quick tip: Keep your upper body still – no swinging!

Reclining Side Leg Elevations

This move boosts your outer thighs, quadriceps, and abs.

1. Lay on your right side with your head propped on your elbow.
2. Use your left hand for stabilization and move your top leg backwards. Keep your head straight.
3. Shift your leg forward to complete one rep. Aim for 8 to 15 reps.

Quick tip: Your top leg’s elevation should not surpass hip height.

The Sledgehammer Swing

This routine engages various muscles and kicks up the heart rate.

1. Hold a dumbbell with both hands, bent at the hips and knees, swing the dumbbell back between your legs.
2. Swing the dumbbell forwards and upwards, straightening your hips and knees simultaneously.
3. Repeat for 8 to 15 reps.

Quick tip: Avoid arching your back during the swing.

Edge Mount with Side Extensions

This routine tests your arms, shoulders, glutes, and coordination.

1. Stand side on to a bench.
2. Step onto the bench with your right leg and extend your arms.
3. Repeat on each leg for 8 to 10 reps.

Quick tip: Keep your body straight as you lift your leg by engaging your abs.

Balance Sphere Solo-leg Curl

This all-rounder works your lower body and core.

1. Lie on a cushioned mat with your calves resting on a gym ball.
2. Lift your left leg and bend your right knee to drag the ball towards your bum.
3. Repeat on the opposite side after 8 to 15 reps.

Quick tip: Keep your spine straight and bum lifted.

Weight Pivot Lunge

This all-in-one exercise targets your legs, glutes, and core while building power and coordination.

1. Hold a dumbbell at shoulder height.
2. Take a step forward with your right foot, lunging down, twist to the right, and return.
3. Repeat for 8 to 15 reps.

Quick tip: Maintain a straight upper body – no leaning forward!

Balance Sphere Bridge

This move shapes up your abdominals, glutes and strengthens your lower back.

1. Recline on a mat with your calves on a gym ball.
2. Elevate your bum until your body forms a straight line.
3. Hold and lower your body for a count of three. Aim for 8 to 15 reps.

Quick tip: For a tougher routine, lift a leg off the ball.

So, ladies, it’s time to feel empowered, determined, and fabulously fit!

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