Reshape your lower body curves and core strength: A dumbbell exercise guide for legs, glutes, and abs

VI. Leg and Glute Exercises. Squat: Hold a dumbbell in each hand at your sides, or slightly above shoulder height. Maintain stability. Stand with feet shoulder-width apart, toes slightly turned outwards. Chest out, back tight. Squat down as low as possible, then contract your thigh muscles to return to the starting position. Note: Do not let your knees extend past your toes. Ballet Squat: Spread your legs as far apart as possible, toes turned outwards. Chest out, back tight. Hold one end of a dumbbell in each hand, hanging between your legs. Keeping your upper body still, squat down until your thighs are almost parallel to the ground. Then contract your thigh and glutes to return to the starting position. Straight-Leg Deadlift: Hold a dumbbell in each hand, arms hanging down in front of you. Stand with feet shoulder-width apart, legs straight, back straight. Bend forward, lifting your head, until your upper body is approximately parallel to the ground. Then contract your lower back muscles to return to the starting position. Note: To maintain tension, the dumbbells should not touch the ground when bending forward. The movements should not be too fast. If you have lower back problems, do not do this exercise. Reverse lunge: Hold dumbbells in both hands, stand with your feet naturally apart, step forward with your right leg, bend your knee, and bring your left knee almost to the ground to form a lunge. Complete the prescribed number of repetitions with one leg, then switch to the other leg.

7. Calf Exercises. Standing Single-Leg Calf Raise: Hold a dumbbell in one hand and support yourself with the other. Place the ball of one foot on a step, lowering the heel as low as possible while simultaneously raising the other leg with the knee bent. Contract your calf muscles to lift the heel to the highest point, pause briefly, then slowly return to the starting position. Alternate legs. Seated Calf Raise: Sit on a bench with dumbbells on your knees, supporting them with your hands to prevent slippage. Inhale, contracting your calf muscles to raise your heels to the highest position, fully contracting your calf muscles, pause for 2-3 seconds. Exhale, slowly lowering your heels back to the starting position.

8. Abdominal Exercises. **Leg-Up Sit-ups:** Lie supine on a mat or the floor, hands crossed in front of your chest, feet hooked onto a slightly elevated, stable object, thighs perpendicular to the ground, calves horizontal (no need for support). Then, straighten your back and lift your head. Engage your rectus abdominis muscles to smoothly lift your upper body, keeping your lower back (waist) pressed against the ground. Don't lift your upper body too high; your waist should be flat on the ground, arching your back like a shrimp. **Note:** Focus on the feeling of compression in your abdomen. Do not do straight-leg sit-ups, as this will increase the burden on your back and cause damage. **Leg-Up Twist Sit-ups:** Follow the leg-up sit-up method, but as you lift your shoulders toward your knees, twist your torso to one side. Complete the prescribed number of repetitions on one side, then repeat on the other side. **Lying Leg Raises:** Lie supine on a bench or the floor, hands at your sides, feet together. Starting from your lower back, lift your lower body off the ground, extending your legs as high as possible. Inhale as you raise your legs to their highest point, then slowly exhale and lower your lower body back to the ground. Note: When raising your legs, engage your lower abdominal muscles, not your hands to support your weight on the ground.

Stretching improves flexibility and prevents sports injuries. Stretch before and after exercise. 1. Stretch before exercising, after warming up. Stretching cold muscles is more prone to injury. You can do 5-10 minutes of aerobic exercise as a warm-up. When stretching before exercise, you should stretch all the muscles you will be working. So, if you are doing a lower body exercise, stretch your thighs, hips, calves, and ankles. 2. Always stretch all the muscles you have worked after exercise. This helps to stretch the muscles, relax the body, and relieve fatigue. 3. Do not bounce while stretching; hold the stretch until you feel a slight pull in the muscles. This will prevent injury. Bouncing while stretching can injure vulnerable and important body parts. 4. Try to hold each stretch for 15-30 seconds to maintain long-term flexibility. 5. When doing weight training, stretch between sets. Stretching will make the next set easier.