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61. Women draw attention to themselves when they have a shapely lower body. Secondary to a defined décolletage, toned buttocks and legs ante up the sexiness factor a great notch. Sexy legs look fabulous in pants, shorts and skirts. Developing the lower body also increases stability, strength and stamina required to perform daily activities.
62. People, especially women, are hesitant to shape up their lower body, scared that it will make them fat. On the contrary, it is how much you eat and how much you work out that determines the fat that you gain. Exercising your lower body helps get rid of the fat and sculpts the muscle.
63. In building up your bottom half, it is important that you work out all parts of the muscle group: the quadriceps, the hamstrings and gluteals. Overworking one muscle while putting little attention in the other can lead to injury. It also greatly contributes to difficulty in motion and stability.
64. The dumbbell lunge tones the quadriceps, or the front of thighs. With a dumbbell in each hand, stand, feet shoulder width apart and bending slightly at the knees. Step one foot forward, slowly lower your whole body for 4 counts. Observe that both knees are bent as the body is lowered. The front thigh is parallel to the ground but doesn’t extend to the toes. Carefully return to standing position. Finish 12 repetitions before alternating legs.
65. The dumbbell squat works up the entire lower body: glutes (buttocks), hamstrings (back of thighs) and quadriceps (front of thighs). Grasp a dumbbell in each hand, stand, feet shoulder width apart and knees slightly bent. Count to four as you slowly lower your body. Do not let your knees extend past your toes, as this makes you prone to injury. Press your heels as you slowly return to starting pose.
66. The bridge develops the glutes, hamstrings and quadriceps. Lie on your back, feet firm on the floor, hip-width apart and slightly bending at the knees. Press your palms onto the floor as you slowly raise your buttocks off the floor. Hold this position for 4 counts then slowly return to starting position.
67. The lying abduction shapes up your inner thigh, this is responsible in removing that dreaded squishing of legs while walking. Lie on your side, with your head propped on your arms for support. Slowly raise your top leg to a 45-degree angle, flexing your foot. Do 12 repetitions before alternating legs.
68. When lifting weights, make sure that you have a spotter to assist you at all times. Even with developed strength, you’d still need assistance in lifting heavy barbell, both in raising it from the rack and putting it back so you do not strain your muscles. Your spotter should also call on your posture.
69. There are times when it is physically not possible for you to do weight training. You may take a vacation, have not enough time to go to the gym or be physically inhibited from lifting weights. Make an effort to squeeze in some exercises to avoid your muscles from shrinking.