Fitness Miracle

Looking good in a black dress


Every girl want to look good in her favorite short black dress, to have round butt and lean legs. In this workout I will include some of my favorite exercise to reach your goals.

Leg and Butt workout

  • Squat - 20 reps

    Step1: Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.

    Step2: Begin the movement by flexing your knees and hips, sitting back with your hips.

    Step3: Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

  • Front to Back Lunges - 20 reps alternating legs

    Step1: With hands on your hips stand on bought legs. This will be your starting position.

    Step2: With right leg lunge forward and push off with swing it to back.

    Step3: Return in the starting position and switch legs.

  • Side to Side Jump Lunges - 20 reps

    Step1: Side lunge on the left side with tapping the feet. This will be your starting position.

    Step2: Push off left leg with jumping and change the leg with tapping the right feet.

    Step3: Repeat a process on the right leg.

  • Bridge - 30 reps

    Step1: Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.

    Step2: Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.

    Step3: Slowly go back to the starting position as you breathe in.

  • Pendulum - 20 reps

    Step1: With both hands on the floor and hips up. The left leg is fully extended on the side. This will be your starting position.

    Step2: Push off right leg with jumping and change the leg.

    Step3: Repeat the process on other site.

Do this workout depending on your fitness level. If you are a beginner, do two rounds of this workout with avoid jumping on third and last exercise. If you are intermediate, do three round and make your best . If you are advance, do four rounds fastest you can. Don't forget workouts on daily basis to reach your goals. Dress your favorite black dress and enjoy.


Post a Comment