Next Level Lower Body

A strong mother's body can handle exercises with weight unevenly distributed (as in lunges), time to introduce lunges.


  1. Lying Back Rotations

    lying back rotations

    Lie on your back with your lower back towards the floor, lift one knee to the stomach, keep lumbar contact with ground. Rotate your knee past the body down towards the floor, you don’t need to come all the way down to the floor, go as far as you feel you have control. Come back up, keep abdominal support all the time and squeeze the lower back to the floor. Change legs and repeat.

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  2. Squat


    Place feet hip-width apart and toes pointing slightly outward. Keep abs tight to support your back and sit back as you do when sitting down into a chair. Lower until your thighs are parallel to the ground (reverse the exercise halfway the first times). Press your hips back up forcefully from your heels.

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  3. Lunges


    Stand up and place feet hip-width apart, step straight forward (maintain the hip-width between your feet), place knee right above the ankle and put 70% of your body weight on the front leg. Lower knee on back leg toward ground and establish an upright line from upper body via hips and thigh on back leg. Use the glutes in front leg, squeeze them to get back up.

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Next Level Lower Body is 1 of 20 workout routines in Poworkout Mama. Available for iPhone and iPad.

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