3 "Apple Bottom" Exercises

1. Forward Lunge


Forward Lunge - Take a step forward

Forward Lunge - Bend your front and back knees to a 90 degree angle.


2. Basic Squat

Basic Squat - Stand with your feet hip distance apart.


Basic Squat - Bend your hips and knees until your thighs are parallel to the ground.

3. Butt Lifts

Butt Lifts - Bend your knees and keep your toes in the air.

Butt Lifts - Press your heels down, lift your butt, and squeeze!

Sample "Apple Bottom" Workouts:

Beginners
do 2 - 3 sets of the following:
- Forward Lunges (10 - 12 reps, each leg)
- Basic Squats (10 - 15 reps)
- Butt Lifts (10 - 15 reps)

With Weights (8 - 12 lbs.)
do 3 -4 sets of the following:
- Forward Lunges (10 - 12 reps, each leg)
- Basic Squats (10 - 15 reps)
- Butt Lifts (10 - 15 reps)

Advanced Time Challenge!
8 sets of each exercise, 20 sec. work/10 sec. rest
- Forward Lunges on Right
- Forward Lunges on Left Leg
- Basic Squats
- Butt Lifts