PERFECT DERRIERE

Sexy in Jeans

Firm up your buttocks, thighs, and calves with these 10 effective moves. Dream jeans will cling on your body beautifully.

Jeans has been a must have fashion item. Whether it’s pants or mini skirt, casual or semi formal look, everything can be achieved by wearing jeans. So, to make you look good in jeans, try these 10 exercises for lower body.

Exercise targets are buttocks, thighs, and calves. But, you can also lose the disturbing ’wings’ around the thighs. Then, with a toned body, you can wear any style of jeans and ready to be the centre of attention.

Difficulty level:

*beginner,

**intermediate

1.      Calves raise*

Target: calves

Stand up, get both of your toes close, but keep both heels apart. Place both hands on your waist. Hold your abs while lifting both heels slowly until you stand on front on the tips of your toes. Hold, then put down.

2.      Lateral shuffle squat*

Target: torso, buttocks, front thighs, back thighs, calves

Stand up, open your legs slightly wider than your hips, toe tips facing out. Do squat. Then, by keeping that squat position, move your right leg outward right, the tips of your toes land first, followed by heels. Follow that with moving your right foot back to starting squat position. Walk to the right side for 15-20 steps, then to the left 15-20 steps. This is one repetition.

3.      Stability lunge*

Target: buttocks, front thighs, calves

Stand up, spread your legs as wide as your shoulders, both your hands straight on the sides of your body. Lift your left leg until left thigh is align to the floor. Lift both hands and face your palms together above your head. Hold, then put your left leg slowly to the front forming front lunge position. Then, step your right leg to the back, bend your knee until lower leg is align to the floor, right foot bended.

4.      Alternate-leg dead lift**

Target: back thighs, buttocks, lower waist

Hold dumbel in each hand. By resting on left leg, lift right leg a few centimeters to the back. While keeping waist straight, lean your body to the front. Do this until your body (from head to foot) is align to the floor. Hold dumbel straight below your shoulder. Back to starting position. Switch with the other leg. 

5.      Step-up**

Target: back thighs, buttocks, torso, calves

Stand up in front of the step, spread your legs as wide as your hips, each hand holds dumbel on the sides of your body. Put your right leg on the step. Lean your body a little to the front, then step your left foot to the back, forming lunge position. From that position, lift your left leg onto the step, as wide as your hips with right leg, After that, squat. Change foot position.

6.      Half-seated leg circle**

Target: abs, hips, back thighs, front thighs

Sit on the mattress, straighten both legs, point your toes. Put both hands on the sides of your body, then lean body to the back, until upper arm and lower arm form 90 degree angle. From this position, lift both legs and spin clockwise for 15-20 times, then spin counter clockwise for 15-20 times.

7.      Seated leg raise*

Target: abs, buttocks

Sit on the mattress, straighten right leg, toes flexed. Bend left knee, move thighs to chest, and wrap both arms holding left leg. Lift right leg a few centimeters from the mattress. Hold. Do the same for the other leg.

8.      Single-leg plank**

Target: torso, buttocks, back thighs

Lie flat on your stomach, put lower arms on the mattress, bend elbows until lower arms form 90 degree angle with upper arms. Lift your body (from upper back to feet), the tips of your toes resting on the mattress, elbows right below shoulders (this is plank position). Try to align neck to feet on one straight line. Hold your stomach and lift your right leg as high as you could from the floor. Hold. Do it for the other leg.

9.      Single-leg raise kick**

Target: buttocks, thighs, hips, abs

Start like plank position,but knees resting on the mattress, thighs and calves form 90 degrees angle. Lift right leg up until the knee is straight and toes point. Then, pull right leg, move it closer to your chest, and kick it up. Repeat it by resting on the other leg.

10.    Bridge*

Target: back, back thighs, buttocks

Lie on the mattress, put both arms on the sides of your body, bend both knees, and give space as wide as your hips between two feet. Lift your hips from the mattress until straight from chest to knees. Keep your back bone straight. Hold.

 

Boks 1

Preparation

• Use 2-5 kg dumbel. If there’s none, you can change it with drink bottles. But, if you want to use heavier weight, it’s better to use dumbel, because holding heavy drink bottles will be too much work.
• Complete exercise by arranging eating pattern: less salt, oil, and sugar, because all of that can bind fat inside your body. This will make the burning process more difficult.

Boks 2

Exercise Tips

• Do each movement for 3-4 sets, each one a 15-20 repetition, except to several movements with special note. For the movements that have to be held, do it for 2-3 seconds.
• Inhale as muscles lengthen and exhale as muscles shorten.
• Watch knee position when exercising: must be bended a little (soft knees).
• Always lock abs muscle. This is to keep the stability, also train abs muscle.
• Thigh muscle is big muscle. So, give exercise break to this body part. In a week, train 3 times maximum. While calf, buttock, and abs muscles can be trained every day.

Nanis Cahyaningdyah

Model: Ade Fitri, Gesata (Look)

Wardrobe: Lasona

Face / hair make up: Zuber & Zen/Aris - Gusnaldi

Stylist: Paramita Caesara

Photo: Dachrie M.S. 

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