Rosey’s Bikini Body Challenge Day 12: Leg Lifts

Exercise 12: Leg Lifts

Sharing some of my favourite exercises with you all has been brilliant! 

To tell you the truth, it wasn’t easy picking which exercises I wanted to use in this challenge.  The 12 that we featured were the ones I felt would be easily incorporated into everyday life.  Stretching, lifting, jumping these are all things we do most days, add a little intensity and you’ve got a workout!

I urge you all to stay consistent with your workout program and above all keep it simple! You don’t have to spend hours in the gym to get results. Up to an hour is all you really need and any where from 3-5 days a week of workouts will make a difference in your overall fitness, tone and strength level.

A good exercise program goes hand in hand with a healthy diet, so don’t deny yourself culinary pleasures, but get in the veggies and fruit and go easy on the saturated fats and starchy food. When you get deep into your workout regime always challenge yourself, when you’re ready, add another rep or even another set. Remember, exercising is you loving your body, keep it up and it will respond in kind!

Now let’s get to this last exercise – leg lifts.  To do this exercise you’ll need a flat surface, a gym mat and an exercise ball.  Lying down on your back, roll the ball under you legs so that it fits snugly under your feet.  Lift one leg off the ball and with your arms by your sides, gently lift your bum off the mat and bring it back down.

It might take you a little while to get used to using the exercise ball if you haven’t used one before, but it’s well worth it!  Try 10 lifts a side, then switch legs.  As always if 3 sets of 10 is too easy, try 15!  Challenge yourself and you’ll see results.

I want to say a big thanks to my ET Canada team for making Rosey’s Bikini Body Challenge look so great, Marianne and your beautiful daughter for being such good sports, Nike for providing me with the most envious workout wear I could ask for, Goodlife Fitness for giving us a great space to workout in and L’Occitane for the beautiful gift baskets – that you still have time to enter to win!

Stay strong, stay fit!

Rosey xo


Step 1                                                                                         Step 2                                                    


Step 3                                                                                         Step 4

All workout gear provided courtesy of Nike.

Watch below to see Rosey demonstrate the exercise! And, of course, feel free to send her your questions and comments in the commenting section below.

Plus, enter for your chance to win a beauty gift basket from L’Occitane by sending a direct message to Rosey’s Facebook page with your before and after photos! See rules and regulations here.

Please Note: This is a supplemental routine that is designed to encourage women age 25-50 to take part in physical activity of some sort at least 3 – 5 days per week, as well as enjoy a healthy diet.



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