Alice Liveing's lower body workout will sculpt your bum and your abs

Morgan Fargo

From Harper's BAZAAR

You might know Alice Liveing as the personal trainer who keeps it real with her 686k followers on Instagram or as the smiling face putting you through challenge live workouts everyday in self-isolation.

However you know her, you'll know she's a trainer on a mission to educate the world in how to exercise properly for your goals, staying realistic and keeping a positive, balanced frame of mind during fitness journeys.

And, to that end, she's designed a lower body and core workout that'll have you working hard with proper form and control to engage and activate the largest muscle groups in your body, that's part of a 28-day kickstart challenge.

What muscles make up the lower body and core?

Lower body muscles:

  • Quadriceps: large muscle that runs down the outer side of your thigh
  • Hamstrings: connector muscle between the back of your knee and your glutes
  • Calves: the muscle along the back of your shins
  • Glutes: aka your bottom – made up of three smaller glute muscles

Core muscles:

  • Pelvic floor: functions to support organs such as the bladder, uterus and intestines
  • Transverse abdominis and Rectus abdominis: crucial for hinging, bending, twisting and stability
  • Internal and external obliques: supports respiration and trunk rotation
  • Erector spinae: strengthens your back and provides a stability for rotations

Alice Liveing's lower body and core workout

For this lower body workout you'll be performing three supersets (two exercises repeated immediately after each other) with a tri-set (three exercises repeated immediately after each other) finisher.

There's also a 60-second rest in between each set for you to recover and prepare for the next set. All form pointers (and motivation!) are in the video so make sure to hit play and follow her lead.

Superset 1:

  • Goblet Squat (10 reps)
  • Good Morning (10 reps)

60-second rest, repeat for three rounds total.

Superset 2:

  • Reverse Lunge (10 reps on each side)
  • Water Bottle RDLs (10 reps)

60-second rest, repeat for three rounds total.

Superset 3:

  • Glute Bridge Marches (20 reps)
  • Side Lying Clams (10 reps each side)

60-second rest, repeat for three rounds total.

Tri-set finisher:

  • Frog Pumps (20 reps)
  • RKC Plank (30 seconds)
  • Deadbugs (20 reps)

Repeat for three rounds total.

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