workouts for the lower body(for ladies)

Now, am going to make this post short as it can be, this is strictly for the ladies  who wish to get their lower body in shape. there are too many workouts targeted at shaping and building the lower body, but not all are effective and good for all ladies. below is a list of workout that are effective for the majority.

1.Squats
2.Dead-lift
3.Side twist

1.Squats - This is the most common lower body workout that mainly affects the butt. it is very easy to do and does not need too much energy neither does it stress the body. but i would not recommend this for men as it tends to enlarge the butt with time, most guys don't know this because i see still some guys still doing this workout, that which I'd recommend for guys is the half squat. just like the name, this type of squat in only done half way of the normal squat.

2.Dead-lift- This is done normally with a piece of weight that fits the strength and body of the trainee. to me this is the most effective workout to build the lower body for ladies. this workout helps the lower body to lose fat and gain muscle easily and it is always challenging because it works the whole lower body from the thighs to the butt and every other area of the lower body. it is a great workout for girls that want to add to their butt and thigh area. this workout is done by holding a weight(one that fits your size to avoid injury) on your shoulder and squatting down with the whole weight and standing up back. there have been some cases of injury while indulging in this workout and that can be traced to the fact that the trainee did not balance well before squatting down with the weight. that said, I'd suggest that you always check and make sure that you are well balanced before you proceed to squatting down with the weight on your shoulders. the right way to do this workout is to do 5 reps of 10sets to avoid over working of the butt and thigh muscles that are usually very fragile and easily over worked.