The weather is starting to get warmer, which means it’s time to whip out the shorts and skirts that have been collecting dust all Winter. Naturally, that means a lot of us will wonder what kind of lower-body moves we can do at the gym to shape up our legs and booty. To get a little extra help in that department, we talked to Joel Freeman, Beachbody super trainer, who gave us a few pointers.
“With lower-body stuff, if we’re talking bodyweight, anything squat-related or lunges is great," Joel told POPSUGAR. "People discount lunges. They think they’re not going to grow the booty, but lunges are just as important to grow the booty as well as squats."
There are endless variations of squats and lunges you can do, but Joel advised, "It’s not necessary to throw a massive amount of weight and compress your spine to build your legs and booty. It’s just about doing isolation exercises, and doing it the right way." Using the squat rack every now and then is fine, but you don’t need to worry about tacking on as much weight as possible in order to see changes in the body.
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In addition to squats and lunges, Joel said, "One of my favorites is bridge, where you’re laying on your back and you’re lifting your hips into the air. That’s all butt and quads right there." If you want an added challenge, add a dumbbell onto your lap for more resistance.
Joel also reminded us that "you can’t target train." In other words, you can’t exclusively do lunges, squats, and bridges and expect to see a major change in your body. You have to continue to eat healthy, incorporate cardio into your routine, and get plenty of sleep. Soon enough your lower body will show the amazing results!

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