If you can spare 10 minutes, we can help you whip your legs into shape. Press play and let trainer Holly Perkins lead you through a killer workout to tone your entire lower half — from calves to glutes, and everything in between.
Looking for more? Tone your upper body in 10 with this workout for sexy sculpted arms and get your heart pumping with our fat-blasting cardio circuit. Put all three videos together for a 30-minute full-body workout!View Transcript »
We could all use a little extra loving in our lower body. So check out these moves from celebrity trainer and ProMax DOer Holly Perkins that sure to whip your leg and hips into shape. So let's do it. Okay, so I'm here with Z and Jenny and we're gonna get started on our workout. Let's go into our first exercise, the butt isolator. I want you to bring your feet together, drop into your knees so that your hips are low to the ground. We've got two hand positions here. You can have your hands out in front or you use them lightly on your thighs for a little bit of balance support. Either way it looks like this. I want you to take one leg back, squeeze through your butt, come down, and repeat exactly that on the same side. Now, the key here don't just lift your leg, okay? At the top, I want you to squeeze through your tush, because it's back contraction that really makes this excersise effective. Right. You really want to focus on lifting your leg with the glute, not with the momentum. Yep. Squeeze that muscle and really take that moment. It's almost as though there's a pause at the top We can really exaggerate that contraction. Can you feel it? Absolutely can. Let's do one more. Great. And relax. We're gonna do the same thing on the other side. So take your position, choose your hand position that works for you. Same thing on the other leg. Here we go. Squeeze it and down. Good. Squeeze and down. Keep those abs really tight. Stay low on that supporting leg, okay? Because that leg is getting a little bit of a workout as well. Right. Even though we're actively working that other leg. Okay, you really wanna lunge down to feel it working. Yep. You got it. We got it. Squeeze that butt right at the top. Squeeze it as hard as you can. It's that tight contraction that makes the difference. Perfect. Let's do one more. And relax. Moving on the next exercise. Once again, I want you to start with your feet together. We're gonna drop down. Two hands positions again, you can bring your hands to the ground your hands toward your knees. Either way, it's an alternating reverse lunge. So let's step back, come forward, other leg. Perfect. So, if this feels good to you, I want you to come down super low with me, all the way down. So that that front leg is getting a lot of load, while that back leg moves. Draw in through your abs and step back big. How you guys doing? Great. Where do you feel this? Thigh, mostly. I actually feel it in my glutes too. You do? A lot. Fantastic. Yeah. Sitting deep really gets in there. Yep, it really does. Let's just do a couple more here, two more, one more and relax and let's come up. Perfect, moving on. So bring those feet together and let's do this together. So you're going to step around and down, same leg, kick it out. Perfect. Around and kick. Right back. Use your arms wherever it works for you, okay? You can use on your leg for a little bit of support or out in front like I am for a little bit of balance. Okay, let's do two more. And one more. And relax. Sit nice and low. We're gonna step around to the other side and kick it out. Perfect. Now the other thing is, most of us have very different balance on one leg. So, you'll see that one side you're going to be nice and strong and balanced and one side is going to be a little unbalanced. Use that hip and let's do three more. Here's one, two, one more, and relax. Fantastic . Take your feet out, turned open, okay. You're going to rise up onto your toes, soften your knees, arms out in front for balance. Now the key here is draw your belly in, tuck your butt under. We want your tail bone going straight down to the ground. We're just going to come down somewhat slowly and then come up, stay on the balls of your Now, if the balance aspect, if this is little challenging for you, you can just drop down to a full foot on the floor. Being on your toes just really helps you to get into your butt and thighs a little better. And sometimes I even like to put my hands on my hips too, so. Yeah, absolutely. We all balance a little differently. I feel best balanced with my arms in front, but a lot of people feel better with their arms at their waists. It almost doesn't matter. The key here is that you try to stay on your toes and you keep your butt tucked under so you can really squeeze through the hips, the thighs and the butt. It's really important you engage your core here, or else you can hurt your lower back. And you're also getting a really good calf workout here - if you can feel that. Feel that. Let's do two more. Great one more and relax. Okay, we are going down to the ground. Come on down to your back, you're going to want your dumbbell. This exercise is great if you use a heavier dumbbell, 8 pounds, even 10 pounds is great. Feet are flat on the floor, a little far from your hips that Take your dumbbell and put it on your hip bones - not your tummy, your hip bones. I want you to draw your abs in and we're just going to lift our hips high into the air, squeeze through the butt and relax down. I want you to really squeeze through your tush. Make sure at the top of the movement you're really activating the back of the thighs and the butt. How do you guys feel? Feels great. Feels really good. So, yeah, just keep that dumbell right over your hip bones, okay? Super high. And there 's going to be a tendency to want to kind of move the dumbbells with your hands. Really, let your hips do the work holding the weight of that dumbbell so that all that effort and load goes on to your hips and thighs. Keep breathing, we got a few more seconds here. Squeeze your butt, use your mind, make it extra effective and let's do three more. Here's one, big squeeze, two, one more. Great, and relax. Okay, go ahead and just put your dumbbell to the side, keep it near you, and roll onto your side. And you're gonna have your bottom bent. What I want you to do is roll forward slightly, just use your front arm for a little bit of support. The top of the knee is going to come forward and touch the floor, and then you're going to drive out through your heel really contracting through the hip and the butt, and let's repeat. Knee down, press it out. Now imagine that there's something underneath your foot and you really have to push it away. So it's not really a kick, it's a push. And continue to keep that hip pulled forward. Right. And you really want to push through your heel, not your toe. Yeah. Draw it to the heel so you get all the effort to the hip and the butt. How do you feel, Jenny? Great. What about you? I'm good. I'm hanging in there. Okay, guys, let's do two more. Here's one. One more and relax. Awesome. Let's do the same thing on the other side. So just spin around, finding a comfortable position bottom leg is bent and the top knee is gonna come forward, touch the ground and drive out through that heel. Make sure you keep rolled forward slightly. That's gonna help you to really isolate into the hip and the glute a little bit more. Drive through that heel. Just like Z said, really push out through the heel rather than the toe. I mean, you wanna focus on the glute when you're doing this. That will help the move as well. Yep. Really mentally think about that whole area. We're all gonna feel this in a slightly different place. People ask me all the time where am I suppose to feel this you feel it where you feel it. Let's do two more. One more and relax. And relax down. So, come on up. We're going to repeat these two exercises one more time. So, let's grab the dumbbell. We're going to come back to that weighted bridge. So, knees are bent, dumbbell comes to the hips not on the tummy, feet on the floor. You guys all set? We're good. Alright, let's take those hips up. Now this time I want you to come just a little bit higher. If you keep your abs engaged and drawn in, you won't get any stress or strain on that lower back. Keep breathing. Lift nice and high. good. So you want to come to about the height where if you were to look at your dumbbell, you can see your hips but not your knees. Good, okay. Let's do three more. Here's one and two. One more, and relax. Awesome job, dumbbell down. Roll onto your side and we're going to repeat that concentrated hip exercise. Rolled forward slightly and knee comes forward and drive it back. And drive it back. Good. Really push out through that heel. I love this exercise. I find a lot of women are really looking to tone up lift and strengthen through the hips and the butt. Let's do it. Yep. Let's do it. And let's do two more, one more, and relax. Switch sides. Oh, feeling okay. I'm feeling this. It definitely is effective. And all the way down, knee comes forward, and drive it out. Good. Now don't be surprised if one leg feels different than the other, most of us have a bit of an imbalance. So, one leg is probably going to feel like it moves very easily and naturally, and the other leg is just going to feel a little bit weaker. Jenny, are you back there still? Oh, yeah. Your leg. This is my weak leg. And let's do two more. Here's one, one more and relax down. Perfect. Good job, guys. That is it. Let's go ahead and let's sit up. Nice job. Oh, that feels so good. And you know, it might be nice to just kind of move forward a little bit here. Stretch your hips out really get through to the joint there. That feels good. Good work, ladies. Nice job. Thanks for showing us these moves, Holly. You're welcome. You can combine more classes for a full work out on Fit Sugar TV. See you next time. Bye!