5-Exercise Lower Body Burn

Ball and Band Workout

It’s time to burn that booty and shape the legs with this circuit that will make your lower body burn. All you need is an exercise ball and booty band. Just like all my workouts, no gym is necessary. Let’s have some fun and shape the lower body with these five effective exercises that will sure shape things up for summer. You will move quickly through each exercise then resting two to three minutes before repeating the circuit three times for a total of four rounds.

Have fun and let me know what you think!

Hamstring curls off an exercise ball

Hamstring curls off an exercise ball

Start lying on your back and calves elevated on an exercise ball. Extend up toward the sky and with your hips lifted the entire time, roll the ball in toward your body and back out. Perform 10 reps slow and steady.

Leg extensions with hips lifted

Leg extensions with hips lifted

Start lying on your back and calves elevated on an exercise ball. Extend one leg straight out in front of you with your toe pointed. You will hold this pose for a full 10 seconds before moving to the other side. Squeeze your quads, keeping your leg strong and straight. Be mindful of your core too, keeping it tight for stability. Aim for 10 reps on each side but working your way up from five, if need be. This is a killer burn!

Exercise band knee openers

Exercise band knee openers

Start lying on your back with an exercise band around your shins and hips lifted. Open up your knees and hold for two seconds, then bring your knees back in to touch. Repeat the movement until you have completed 10 reps. Be sure to keep your hips lifted the entire time and glutes squeezed.

3-point hip openers

3-point hip openers

Start lying on your back with an exercise band around your shins, and hips lifted. Open up your knees, slow and controlled, then bring your knees in to touch, drop hips to the ground and repeat movement until you have completed 10 reps.

Lying leg extensions

Lying leg extensions

Lying on your side with an exercise band around your shins, bend your lower leg and extend your top leg straight. With your foot flexed, raise your top leg toward the sky and hold for two seconds before bringing it back down to the starting position and repeating for a total of 10 reps on each side.

Rest for two to three minutes before repeating the circuit two to three times.

Gina Aliotti

Gina is Co-Founder of Devotion Nutrition. She is a Professional Figure Competitor, certified personal trainer, certified yoga instructor, CrossFit instructor, nutritionist, and fitness consultant. Her passion is to inspire, motivate and teach people the tools to reach their lifelong fitness goals, in a realistic and fun way.

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