Sarah Orbanic is a beautiful fitness model. While you might not be able to replicate Sarah's lower body-look exactly, I am here to tell you, if you do the right things you can get darn close. But, you have to be willing to do exactly as I say and stick with it.

If you work out in a gym, start with basics such as squats, leg presses, leg curls and leg extensions. You must learn good form first by lifting for 2 weeks without any weights (a good trainer would help too).

Always warm up and always train heavy for 3-5 sets of 8-20 reps. Women should not fear heavy weights!

Click Image To Enlarge.
In Order To Build A Lower Body Like Sarah Orbanic,
You Need To Do The Right Things And Stick With It.

Lower Body Training Routines

Routine 1: Training At Home

• Dumbbell Squats: 3 sets of 15-20 reps
• Dumbbell Lunges: 3 sets of 15-20 reps
• Deadlifts: 3 sets of 15-20 reps
• Dumbbell Lunges: 3 sets of 15-20 reps

Routine 2: Glutes Burner

I recommend that everyone alternate two leg workouts (two per week). That means you work your legs, say on a Tuesday and Friday. Your other days may be spent doing some upper body exercise and 30-60 minutes of hard aerobic exercise.

Monday Or Tuesday: Workout 1

• Lying Leg Curls: 4 sets of 15 reps
• Seated Leg Curls: 4 sets of 10-15 reps
• Barbell Deadlifts: 3 sets of 15 reps
• Hack Squats: 3 sets of 8-15 reps
• Leg Press: 4 sets of 8-15 reps
• Leg Extensions: 3 sets of 15 reps

Thursday Or Friday: Workout 2

• Barbell Squats: 4 sets of 10 reps
• Dumbbell Lunges: 4 sets of 10-15 reps
• Leg Press: 4 sets of 12 reps
• Seated Leg Curls: 4 sets of 15 reps
• Standing Leg Curls: 3 sets of 10-15 reps
• Lying Leg Curls: 3 sets of 10-15 reps

Click Image To Enlarge.
Don't Neglect Training Your Upper Body
And Including Hard Aerobic Exercise.

Admonishment

• You should keep your glutes tensed through the range of motion.
• When you leg press, push through your heels, not toes.
• Descend slowly on all exercises.
• Pause at the bottom of all your exercises before ascending.

Eating Etiquette!

Eat a small helping of quality proteins every 3-4 hours throughout the day. These proteins should consist of high quality powders, turkey, skim milk, chicken, fish, egg whites or low fat cottage cheese. So you really have about 5-6 small meals a day.

Take a good protein powder 1-2 times a day and use a multivitamin supplement each day. Eat within one hour of waking in the morning. To get lean, mean and lose fat weight, go very easy on fats (especially saturated and trans-fats) and also light to moderate on most carbohydrates.

Avoid starches and sweets and eat vegetables, oatmeal, yams, and some fruit (berries). Eat most of your carbs in the morning, not in the evening.

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