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.


3.Side twists - This is a very effective workout developed by the bigmykefitness team. the bigmykefitness team is always working to discover new and extremely effective workouts. this is a very effective workout to train the lower body for fat loss and muscle gain. this is similar to an international workout that builds the lower body but it is more effective than that workout because of the twists and bends added to it that  has  proven to work the lower body to the extreme. this workout is done by standing as if you want to squat and place your legs apart, not to the side but to the front and squat down half way. now if you want to work the right butt and thigh, all you need to do is to twist to the left and remain like that for 5 to 10 seconds and change position. I'll be leaving you with this for now, but if you still need more information on how to build the lower body in general or the butt and thighs in particular and also lose belly fat, then i really think you should check out bodynomics.com. its a great site created by buffie carruth, an ex-model/video vixen, now a fitness trainer for women, her workouts can get you great results in no time so you should try and check out her website above.