Happy
Saturday,
ladies!
If
you’re
looking
to
spice
up
your
leg
and
booty
routine,
I’ve
got
just
the
workout
for
you.
Today,
we’ll
go
over
a
lower-body
chair
workout
that
focuses
on
toning
and
tightening
your
thighs
and
booty.
I’m
a
huge
fan
of
using
a
chair
for
lower-body
workouts.
It
adds
a
unique
level
of
challenge,
especially
for
balance
and
single-sided
exercises.
You’ll
find
that
this
workout
works
your
legs
hard
without
putting
too
much
strain
on
your
knees,
which
is
a
huge
plus
for
longevity
and
injury
prevention.
What
You’ll
Need
-
A
sturdy
chair
or
bench -
A
yoga
mat
(optional,
for
comfort) -
Comfortable
workout
attire
(I’m
loving
my
Nike
bottoms
and
Glyder
top
for
this
workout,
and
you
can
get
25%
off
with
code
“LiveFitGirl”!)
Ready
to
feel
the
burn?
Let’s
break
down
each
move.
1.
Single-Leg
Squats
Single-leg
squats
are
a
real
burner!
They
force
you
to
rely
on
balance
and
muscle
strength,
which
helps
in
working
the
legs
and
stabilizer
muscles.
How
to
Do
It
-
Stand
close
to
the
edge
of
your
chair. -
Balance
on
your right
leg while
lifting
your left
leg slightly
in
front
of
you. -
Lower
yourself
down,
as
if
sitting
onto
the
chair,
but
stop
before
fully
sitting. -
Push
through
your right
heel to
rise
back
up. -
Do
15
repetitions
on
the
right
leg,
then
switch
to
the
left.
Engage
your
core
as
you
lower
down
to
keep
your
posture
upright.
You’ll
feel
it
in
your
glutes
and
quads
instantly!
2.
Split
Squats
This
one
is
a
killer
for
the
booty
and
thighs.
With
one
leg
elevated
behind
you,
the
split
squat
targets
your
glutes,
quads,
and
hamstrings
while
giving
a
serious
stretch
to
the
hip
flexors.
What
to
Do
-
Stand
about
2
feet
in
front
of
the
chair
with
your right
foot forward. -
Reach
your left
leg back
and
rest
the
top
of
your
foot
on
the
chair. -
Lower
both
knees,
like
you’re
going
into
a
lunge,
focusing
the
weight
in
your
front
leg. -
Use
your glutes and hamstrings to
straighten
your
legs
and
return
to
standing. -
Repeat
15
times
before
switching
to
the
other
side.
Tip:
Keep
your
front
knee
in
line
with
your
ankle
and
avoid
letting
it
go
past
your
toes.
This
protects
the
knee
and
targets
the
right
muscles.
3.
Side
Step
Up
+
Leg
Lift
Ready
to
work
those
outer
hips?
This
step-up
variation
with
a
side
leg
lift
works
the outer
glutes and
adds
a
little
bonus
to
the
core
and
obliques.
How
to
Do
It
-
Stand
sideways
to
the
chair
with
your right
foot on
top
of
the
seat. -
Press
through
your right
heel to
lift
your
body
up. -
As
you
step
up,
bring
your left
leg out
to
the
side,
lifting
it
parallel
to
the
ground. -
Step
your
left
leg
back
down
and
repeat
for
15
reps,
then
switch
sides.
Make
sure
to
pause
at
the
top
of
the
step
to
really
engage
the
outer
hip
muscles.
Keep
the
leg
lift
controlled—don’t
just
swing
it
up
and
down!
4.
Booty
Bridge
We
all
know
and
love
the
classic
booty
bridge,
but
adding
the
chair
elevates
the
challenge.
By
lifting
your
feet
off
the
ground,
you’ll
engage
your glutes and hamstrings in
a
much
deeper
way.
What
to
Do
-
Lie
on
the
ground
with
your
feet
resting
on
the
edge
of
the
chair. -
Place
your
arms
by
your
sides,
palms
facing
down. -
Press
into
your
heels
and
lift
your
hips
up,
squeezing
your
glutes
at
the
top. -
Lower
your
hips
back
down
and
repeat
for
15
reps.
Tip:
Keep
your
core
tight
and
avoid
arching
your
back
as
you
lift.
Slow
and
steady
wins
the
race
here—focus
on
really
squeezing
at
the
top
of
the
move
for
maximum
results.
Benefits
of
Single-Sided
Exercises
If
you’ve
never
tried
single-sided
exercises
before,
you’re
in
for
a
treat.
Here’s
why
they
work
so
well:
Improved
balance
You’re
forced
to
stabilize
your
body
on
one
leg,
which
activates
smaller
stabilizing
muscles
that
often
get
overlooked.
Increased
core
activation
Since
your
body
is
balancing
more,
your
core
naturally
engages
more
to
keep
you
steady.
Correcting
muscle
imbalances
We
all
have
a
stronger
side.
These
exercises
help
identify
and
correct
those
imbalances
by
working
each
leg
individually.
Workout
Structure
–
Quick
and
Efficient
The
best
part?
You
can
fit
this
chair
workout
into
any
busy
day.
I
love
that
it’s
quick,
yet
effective
enough
to
really
feel
the
burn.
If
you’re
short
on
time,
run
through
the
circuit
once,
but
if
you’ve
got
a
bit
more
time,
go
for 2–3
rounds.
Each
round
should
take
about 10–15
minutes,
so
it’s
perfect
for
squeezing
into
a
busy
schedule.
|
Exercise |
Repetitions |
Rest Time |
|
Single-Leg Squats |
15 reps each side |
30 seconds between exercises |
|
Split Squats |
15 reps each side |
30 seconds between exercises |
|
Side Step Up + Leg Lift |
15 reps each side |
30 seconds between exercises |
|
Booty Bridge |
15 reps |
30 seconds between exercises |
*Repeat
this
entire
circuit
2–3
times,
depending
on
how
much
time
(or
energy)
you
have.
Don’t
Forget
to
Stretch!
After
your
workout,
give
those
legs
some
love
with
a
quick
stretch.
Focus
on
your
hamstrings,
quads,
and
glutes
to
release
tension
and
avoid
soreness
the
next
day.
Trust
me,
you’ll
thank
yourself
later!
The
Bottom
Line
Who
knew
something
so
simple
could
give
such
a
killer
burn?
Your
legs
might
feel
like
jelly
right
now
(trust
me,
I’ve
been
there!),
but
that’s
just
proof
you’ve
worked
them
hard.
Always
keep
in
mind
that
progress
happens
with
consistency,
so
keep
at
it
and
those
toned
thighs
and
perky
booty
will
be
yours
before
you
know
it.