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Top-Rated Lower Body Workout For Women

 Better Your Backside Workout

Reserve Alternating Lunge 10 – 12 Reps
Back Extension 12 – 15 Reps
Sumo Squat 25 – 30 Reps
Lying Leg Raise 10 – 12 Reps
Single Leg Calf Raise 10 – 15 Reps

Complete a Total of 3 Sets with
10 Second Rests Between Exercises.

Join the discussion 9 Comments

  • Heidi says:

    What is your best suggestion for the Lying Leg Curl if we dont have the gym equipment?

  • Mike says:

    What’s the difference between Full Body Licious and Curvalicious? Interested in hard copy for my spouse and me.



    • Anna says:

      Hi Mike,
      Thank you for your interest in Flavilcious Fitness.

      Full-Body-Licious is more geared for fat loss and involves full body workouts in every workout. Curvalicious is a fat loss system but it is geared towards giving your muscles shape as we incorporate different rep ranges and lift heavier weights for some exercises to stimulate muscle growth.
      Also, Curvalicious is targeted towards one muscle group at a time so the workouts are more body part specific.
      Flavia wrote a blog post with further details:
      Let us know if you have any other questions- we’re here to help! 🙂
      All the best!
      Anna, CPT, FF Specialist

  • emmy says:

    What’s the best exercises after my ankle and leg being severely damaged and my leg being 1 1/4″ shorter on the left side?? I am trying also to get my weight down from 140 down to 127-130, lighter means less stress on my left leg. I need any help or recommendations you know can help.

  • Vikki says:

    Hi, I was hoping you could help me!! I am 47, 5’4″ and weigh 135 pounds. I sprint twice a week with a coach and have been doing your curvalicious program for about a month. I have also lowered my calories as I would like to lose 10 pounds of fat. I have not seen any changes, not sure if it is due to my age. I have been sprinting for awhile so you would think that I would have a firm backside…not!!! My behind has gotten bigger from the sprinting but I still have a lot of fat covering it!! I was wondering how long it takes to get a firm butt and legs and if I am doing something wrong? Heavier weight? Lighter weight?

    • Anna says:

      Hi Vikki,
      sounds like you are on the right track. Make sure you are eating the right foods and your nutrition is really dialed in to Flavia’s recommendations as this makes all the difference. You could add in one more cardio session as well.
      All the best!
      Anna, CPT, FF Specialist

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