​The One Leg Dead Lift is similar to the Straight Leg Dead Lift. It is another great lower body exercise that really focuses on building your hamstrings [backs of your legs/thighs] ... and it helps to lift your butt.

STEP #1: Start by placing your feet side by side.

STEP #2: Grab 2 dumbbells and hold them in front of your body.

STEP #3: Stand tall.

STEP #4: Slowly shift your balance to your left foot.

STEP #5: Next ... slowly bend your upper body at the waist. Your right leg should extend behind you as you are hinging at the hips. This helps keep you balanced and will help you from tipping over.

STEP #6: Let the dumbbells and your arms naturally hang in front of you. They will be near your shins at the bottom of this move.

STEP #7: Lower your upper body until you feel a stretch in your hamstring.

STEP #8: Slowly lift your upper body so that you are standing tall again.

​STEP #9: Repeat this movement for 15-20 repetitions.

STEP #10: Repeat the same number of repetitions on your right side as you performed on your left side.

​STEP #11: Rest.

STEP #12: REPEAT.

NOTE: Do not over extend your back by leaning back at the top of the movement. Your body should be in a natural position when you stand up.

NOTE: Make sure your are not curving your back. Instead, try to keep your back straight from your booty to your shoulders.

​NOTE: This should not bother your back. If it does, STOP doing the exercise ... and lightly stretch your back and hamstrings.

The Straight Leg Dead Lift is a great lower body exercise that really focuses on building your hamstrings [backs of your legs/thighs] ... and wait for it ... wait ... for it ... it helps to lift your butt.

STEP #1: Start by placing your feet side by side.

STEP #2: Grab 2 dumbbells and hold them in front of your body.

STEP #3: Stand tall.

STEP #4: Next ... slowly bend your upper body at the waist. Concentrate on pushing your butt out behind you so that you are hinging at the hips.

STEP #5: Let the dumbbells and your arms naturally hang in front of you. They will be near your shins at the bottom of this move.

STEP #6: Lower your upper body until you feel a stretch in your hamstrings.

STEP #7: Slowly lift your upper body so that you are standing tall again.

​STEP #8: Repeat this movement for 15-20 repetitions.

NOTE: Do not overextend your back by leaning too far back at the top of the movement [arching your back]. Your body should be in a natural position when you stand up.

NOTE: Make sure your are not curving your back. Instead, try to keep your back straight from your booty to your shoulders.

NOTE: This should not bother your back. If it does, STOP doing the exercise ... and lightly stretch your back and hamstrings.

​​This week's exercise is another version of the plie squat ... but will focus more on your inner thighs.

STEP #1: Start by standing with your legs about 2-3 feet apart with your toes turned out. Place your hands on your hips and look forward.

STEP #2: Lift up the heels of both of your left foot so that you are standing on your tip toes.

STEP #2: Holding this position, push your hips back and lower your body until your thighs are parallel to the floor ... concentrating on squeezing the muscles in your legs and your booty.

STEP #3: Pause ... and then slowly push yourself back to the starting position ... once again concentrating on squeezing the muscles in your legs and your booty.

STEP #4: Repeat for approximately 20-30 reps.

STEP #5: Rest.

STEP #6: Repeat.

​​​​NOTE: Keep in mind that your fitness level and range of motion are key factors in every exercise that you do. If you can't squat all the way to the point where your thighs are parallel to the floor, it's not the end of the world. Your goal should be to do the best that you can do ... and then try to improve upon the exercise each time you do it. This is in regards to how far you can squat down and to how many repetitions you can perform.

​This week's exercise is another version of the plie squat ... but will focus more on your inner thighs.

STEP #1: Start by standing with your legs about 2-3 feet apart with your toes turned out. Place your hands on your hips and look forward.

STEP #2: Lift up the heel of your left foot so that you are standing on your tip toe.

STEP #2: Holding this position, push your hips back and lower your body until your thighs are parallel to the floor ... concentrating on squeezing the muscles in your legs and your booty.

STEP #3: Pause ... and then slowly push yourself back to the starting position ... once again concentrating on squeezing the muscles in your legs and your booty.

STEP #4: Repeat for approximately 20-30 reps.

STEP #5: Rest.

STEP #6: Repeat the same amount of reps on your right side as you did on your left side.

​​NOTE: Keep in mind that your fitness level and range of motion are key factors in every exercise that you do. If you can't squat all the way to the point where your thighs are parallel to the floor, it's not the end of the world. Your goal should be to do the best that you can do ... and then try to improve upon the exercise each time you do it. This is in regards to how far you can squat down and to how many repetitions you can perform.

The Side Squat is a more complicated lower body exercise.

STEP #1: Start by standing with your feet together.

STEP #2: Step your left foot out so that it is about shoulder-width apart.

STEP #3: Squat by bending your knees and sitting back into the squat. Concentrate on pushing your bottom back and down ... as if you are sitting down in a chair.

STEP 4: Stand back up straight. As you do, bring your left foot back to the center next to your right foot.

STEP $5: Immediately after your left foot is positioned back to the center, step it back out to the left side so that it is about shoulder width apart again.

STEP #6: Squat by bending your knees and sitting back into the squat. Once again, concentrate on pushing your bottom back and down ... as if you are sitting down in a chair.

STEP 7: Stand back up straight. 

​STEP #8: Continue stepping off to the left side for approximately 20-30 squats or until your lower body fatigues.

STEP #9: Repeat the same amount of repetitions on the right side as you performed on the left side.
​
​STEP #10: Rest.

STEP #11: Repeat.

NOTE: Keep your chest facing forward as you squat back.

NOTE: Concentrate on pushing the majority of your weight through your heels ... making sure you don't lift your heels off of the floor.

The Side Squat is a more complicated lower body exercise.

STEP #1: Start by standing with your feet together.

STEP #2: Step your left foot out so that it is about shoulder-width apart.

STEP #3: Squat by bending your knees and sitting back into the squat. Concentrate on pushing your bottom back and down ... as if you are sitting down in a chair.

STEP 4: Stand back up straight. As you do, bring your left foot back to the center next to your right foot.

STEP $5: Immediately after your left foot is positioned back to the center, step your right foot out to the side so that it is about shoulder width apart.

STEP #6: Squat by bending your knees and sitting back into the squat. Once again, concentrate on pushing your bottom back and down ... as if you are sitting down in a chair.

STEP 7: Stand back up straight. As you do, bring your right foot back to the center next to your left foot.

​STEP #8: Continue alternating between the left and right side for approximately 20-30 squats or until your lower body fatigues.

NOTE: Keep your chest facing forward as you squat back.

NOTE: Concentrate on pushing the majority of your weight through your heels ... making sure you don't lift your heels off of the floor.

​This exercise will focus on your abdominal muscle ... especially your obliques [the sides of your midsection].

STEP #1: Lie down on your back on the floor [facing the ceiling].

STEP #2: Lift your legs up in the air so they are at about a 90 degree angle with your body.

STEP #3: Draw your belly button in toward your spine.

​STEP #4: Press your lower back against the floor. This is to help eliminate your back from arching.

STEP #5: Extend your arms out to your sides [about a 45 degree angle from your body] ... touching the floor beyond you.

STEP #6: Slowly lower both legs toward the floor to your left side. Everyone's range of motion will be different ... so listen to your body and only lower your legs to the degree that your body allows you.

STEP #7: Return your legs back to starting position.

STEP #8: Slowly lower your both of your legs toward the floor to your right side.

STEP #9: Return your legs back to starting position.

​STEP #10: Continue to repeat this movement until you feel your abdominals start to fatigue.

STEP #11: REST.

STEP #12: REPEAT.

​This exercise will focus on your abdominal muscle.

STEP #1: Lie down on your back on the floor [facing the ceiling].

STEP #2: Lift your legs up in the air so they are at about a 90 degree angle with your body.

STEP #3: Draw your belly button in toward your spine.

STEP #4: Place your hands under your bottom.

​STEP #5: Press your lower back against the floor. This is to help eliminate your back from arching.

STEP #6: Pop your bottom off the floor by lifting your legs toward the ceiling.

STEP #7: Next ... lower your legs and extend them out so that they are parallel to the floor.

​STEP #8: Continue to repeat this movement until you feel your abdominals start to fatigue.

STEP #9: REST.

STEP #10: REPEAT.

​STEP #9: REST.

STEP #10: REPEAT.

​This exercise will focus on your abdominal muscle.

STEP #1: Lie down on your back on the floor [facing the ceiling].

STEP #2: Lift your legs up in the air so they are at about a 90 degree angle with your body.

STEP #3: Draw your belly button in toward your spine.

​STEP #4: Press your lower back against the floor. This is to help eliminate your back from arching.

STEP #5: Extend your arms out to your sides ... touching the floor beside you.

STEP #6: Pop your bottom off the floor by lifting your legs toward the ceiling.

​STEP #7: Continue to repeat this movement until you feel your abdominals start to fatigue.

​STEP #8: REST.

​STEP #9: REPEAT.

​This exercise will focus on your abdominal muscle.

STEP #1: Lie down on your back on the floor [facing the ceiling].

STEP #2: Lift your legs up in the air so they are at about a 90 degree angle with your body.

STEP #3: Draw your belly button in toward your spine.

​STEP #4: Press your lower back against the floor. This is to help eliminate your back from arching.

STEP #5: Extend your arms out to your sides ... touching the floor beside you.

STEP #6: Pop your bottom off the floor by lifting your legs toward the ceiling. As you do this, twist your hips to the left.

​STEP #7: Continue to repeat this movement to the left 20-40 repetitions.

​STEP #8: Repeat the same number of repetitions focusing on your right side.

​STEP #9: REST.

​STEP #10: REPEAT.