Body-Weight Leg Workout for Women; 4 Lower-Body Exercises

Monday, February 1st 2010


Excerpted from The Cellulite Answer Video

Anti-Cellulite Exercises for Toning, Sculpting and Firming the Lower-Body

Bodyweight exercises can help the average woman achieve specific lower body goals. Some examples are:

1 – Anti Cellulite Exercises for cellulite reduction or to get rid of cellulite
2 – Toning Exercises for toning and lifting saggy/droopy muscles
3 – Sculpting Exercises for shaping specific lower body areas
4 – Firming Exercises for tightening up mushy muscles and skin

In this lower body exercise video, I guide you through a combo sequence of four body-weight exercises which target the legs, glutes (butt) and thighs. These will also get the mid and lower back working as well. This mini-workout can be done as a stand alone exercise routine – or you can combine it with the other free lower body exercises on this website – or in my complete, home and travel exercise programs for purchase (e-manuals,dvds, etc…)

This body-weight exercise sequence includes the four following lower-body moves:

1 – Double Leg, Hamstring Curls

Lying down on a mat or soft surface, facing up – place your heels and calves on top of an exercise ball (55cm or 65cm is ideal). Arms on the ground at your sides. Lift your hips off the ground by pushing your heels and calves into the ball. That is your starting position. Then curl your heels in toward your hamstrings, while pushing your hips toward the sky. Stop when the bottom of your feet are on top of the ball. Then slowly return the the starting position.

2 – Double Leg, Knee-Ups

Get onto your hands and knees – on an exercise mat or soft surface. Bring your toes forward. Then slowly lift your knees off the ground and get your glutes up toward the sky – so your legs are almost fully straightened. Then slowly return to the start position – lightly touching your knees to the ground.

3 – Double Sided Hip-Extensions

Lying down face-up now. Bend your knees and point your toes upward – so your heels are the only part of your feet touching the floor or mat. Push your heels into the ground and lift your hips toward the sky. Give a slight pause at the top. Then slowly lower your hips to touch the mat. Breath out on the way up (as you exert) and breath in on the way down (as you relax).

4 – Exercise Ball Squats

Place an exercise ball (size 55cm – 65cm) against a wall and then lean against it with your lower back area. With your feet shoulder width apart – slowly squat down as the ball rolls up toward your upper back/shoulder blade area. Pause for a second or two – then slowly return to the top position, keeping a slight bend in the knees at the top. Breath in going down – breath out going up.

If going through this body-weight exercise circuit is too easy – try it a second and third time. You can also add 5 or 10 repetitions to each set for a longer exercise sessions and a more intense challenge.

As always – I remind you to get your doctor’s medical clearance for exercise before starting from scratch – or if you are unsure about your own physical ability.

After you’ve tried the workout – please post your feedback and comments below – and then, please do share this with anyone else you know who can benefit from this kind of helpful fitness information.

For more cellulite reduction tips and help visit The Cellulite Answer

Your trainer,
Joey Atlas headshot
Joey Atlas

26 Comments on “Body-Weight Leg Workout for Women; 4 Lower-Body Exercises”


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April 4th, 2010, 1:33 am  

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May 11th, 2010, 8:25 pm  

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May 18th, 2010, 10:15 pm  
Fitness said,

Do these make your calves thinner or thicker? I have…fat…on the outside of my calves that i want gone. Will these make that go away and make then look better?

July 22nd, 2010, 7:08 pm  
5 said,

Cellulite Reducing Leg and Glute Workout for Normal Women; Four Lower-Body Exercises…

this anticellulite online workout video teaches a cool set of four body-weight exercises that hit my cellulite zones, buns and stubborn thigh cellulit……

December 4th, 2010, 1:34 am  

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November 7th, 2011, 3:22 pm  

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November 7th, 2011, 3:24 pm  
Botshelo said,

Recently i have knee problems, whereby i experience pain if i sit/walk for a long time.
Would you please advice on which exercises to do to strengthen the muscles around my knee.
I cannot do leg exercises i liked & enjoyed doing before, pls advice.

Thanking you in advance.

November 8th, 2011, 3:42 am  
alix said,

grate rutine and easy to remember. Thank you for your dedication and good tips.

November 8th, 2011, 10:23 am  
gigili said,


Thank you Joey..nice butt exercise..i had same problem in my butt, whenever i lose my weight my butt also getting thinner.. this is a great help..more power.

November 8th, 2011, 8:04 pm  
Joey said,

Thanks, Alix :-) See you around the neighborhood!

November 9th, 2011, 11:33 am  
najla said,

Joey I used to recieved your emails for butt thigh exercises but i missed some of them would you please send me all over again from the begianing i really need to makeover my lower body.

thank you

November 29th, 2011, 1:53 am  
najla said,

thanks for all your advise. would you tell me which work out makes thighs and butt bigger. i have very skinny legs which i dont like please help me

November 30th, 2011, 1:16 am  
Joey said,

Hi Najla,
This is what you need:
BUT – if you wan to GAIN size and curves you have to do this differently than my females clients who do it for slimming down and fat reduction.
You’ll need to add healthy calories to your diet and keep your cardio in the shorter time ranges.

December 11th, 2011, 9:18 pm  
Deborah said,

Joey,i need help all over.Im flabby,a little too fat & have cellulite even on my arms & back.Help me plz!

December 24th, 2011, 1:55 am  
Joey said,

hi deborah! glad to help you! this is where I help people who really want it:

hope to see you there!

December 31st, 2011, 8:59 pm  

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January 19th, 2012, 2:08 am  

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January 19th, 2012, 2:11 am  

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January 19th, 2012, 2:25 am  
Thembi said,

I’ve been reading your emails & posts for some time now. I’d like to get into the program. I just need to know if I’ll get both the book & the DVD or just one?

August 13th, 2012, 10:28 am  
Joey said,

the ulbhtm DVDs are available via this website – not sure which book you are referring to. (do you mean the e-book version?)

August 13th, 2012, 10:08 pm  
victoria ansah said,

Hi Joey,
i really like this exercise… i will start tomorrow to see the out come in the next two
weeks. thank you Joey, i know i can always count on you.

September 21st, 2012, 6:46 am  
Arielle Sisinni said,

Hi Joey,
I bought your e-program this week and I have started the 4 floor exercises.
But what is the difference between the 4 exercises you provide in your e-video and the different dvd you sell?
I’m a little confused.

February 8th, 2013, 3:12 am  
tw said,

Love all the exercises!

July 6th, 2013, 3:18 pm  
Joey said,


September 10th, 2013, 9:32 pm  

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