Want to have sexy hip, butt and legs ? And at the same time burn fat and tone your arms? If you plan to do 5 exercises for each lower body and arms, you should do 10 exercises in total! It means another extra time to spare! I have gathered these 5 exercises from many sources. The basic of best exercise for lower body is squat and lunge, but with many variations, you will find these 5 exercises very effective to shape and tone your arms muscles too. Just doing 5 exercises, and you’ll get 10 benefits !

Squat & Side Raise

· Get a pair of dumbbells.

· Stand and open your legs a little wider than your shoulder.

· Hold dumbbells each with your hands on the side of your body.

· Lower your body (squat) slowly in 2 seconds.

· Keep your back straight while doing squat.

· Raise your body to previous position.

· At the same time raise and open both arms holding dumbbells to your side until your arms are parallel to your shoulder.

· Bend your arms to shape a 90º to the front.

· Do it slowly (2 seconds), then repeat the exercise 8-12 times in 3 sets.

Punch Lunge

· Stand and hold a pair of dumbbells in your both hands.

· Do a lunge : put your left leg 1 step ahead and bend the left knee to shape 90º, and at the same time put your right leg far behind.

· Then slowly bend your right knee.

· At the same time punch your right hand holding a dumbbell straight to the front.

· Return to start position, and do 8-12 times repetition.

· Switch legs position, and do the same with your left arm.

· Do each exercise in 3 sets.

Relevé Lunge

· Stand and open your legs hip wide.

· Hold a pair of dumbbells each with your hands on the side of your body.

· Do a lunge : put your left leg 1 step ahead and bend the left knee to shape 90º.

· At the same time put your right leg far behind, and slowly bend your right knee.

· Then tip toe on your left leg while raise both hands holding dumbbells above your head.

· At the same time, raise you right leg far behind until you feel your butt muscles stretched.

· Return to normal position, and repeat the exercise 8-12 times.

· Do the same with your left leg.

· Repeat all exercise 3 sets.

Knee Lift

· Stand and open your legs hip wide.

· Hold dumbbells each with your hands on the side of your body.

· Do a squat.

· Then stand up again and raise your left leg and bend the knee to shape 90º.

· At the same time raise your right arm straight above your head.

· Return to normal position, and repeat the exercise 8-12 times.

· Do the same with your left leg.

· Repeat all exercise 3 sets.

Triceps Kick Back & Lunge

· Stand and hold a pair of dumbbells each with your hands on the side of your body.

· Do a lunge : put your left leg 1 step ahead and bend the left knee to shape 90º.

· At the same time put your right leg far behind, and slowly bend your right knee.

· While doing lunge, lean your body a little ahead, and put your left hand holding a dumbbell on your left thigh.

· Do a triceps kick back with your right arm : put your right arm beside your body, bend your elbow to a little the front, and put your right hand on your hip.

· Slowly straight your elbow and push your arm up to the back as far as you can till you feel the stretch.

· Do 8-12 repetition.

· Do the same with your left arm, and repeat each 3 sets.

When you already feel too comfortable with the exercises, use heavier dumbbells or add the repetition to 15 times.

To have a more fun in your exercise, get dumbbells or latest models of fitness wear and sport shoes at my online Exercise Store!

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