Hips, Butt & Thighs Exercises
Do you want to get your hips, butt & thighs in shape? Here are some recommended exercises including Side Lunge Slide, Lunge Slide, Front One-Legged Squat, Chair Squat, Heel Drops with Leg Extension and Hip Extension as well as excellent videos and DVD's for you to get motivated and hopefully started.
Side Lunge Slide. Stand with feet hip-width apart, left foot resting on a paper plate. Bend the right leg while sliding the left foot to the side, torso upright and abs in. Slowly slide left foot back to starting position, repeating 8-12 times. Switch legs and repeat for 2-3 sets.
Lunge Slide. Stand with feet hip-width apart, left foot resting on a paper plate. Bend the right leg while sliding the left foot back into a lunge position, keeping the right knee behind the toe, torso upright and abs in. Slowly slide left foot back to starting position and repeat 8-12 times. Switch legs and repeat on each leg for 2-3 sets.
Front One-Legged Squat. Stand on a step or small platform. Lift left leg out in front of step and bend the right leg, bringing the toe of the left foot to the floor. Touch the floor lightly and keep the knee of the bent leg in line with toes. Straighten the right leg and repeat 8-12 times. Switch legs and repeat for 2-3 sets.
Chair Squat. Stand in front of a chair with feet hip-width apart, abs in and torso straight. Slowly bend your knees and lower and until you're almost touching your butt to the chair. Hold for 2-3 seconds, knees behind the toes, and straighten. Repeat for 12-16 reps, 2-3 sets.
Heel Drops with Leg Extension. Stand on step or platform with left leg on the step, right leg hanging off the side. Bend the left leg and lower the right foot towards the floor (a few inches). Straighten the left leg and bring the right leg out to the side, foot flexed, in a leg extension. Repeat 8-12 times, switch legs for 2-3 sets.
Hip Extension. On a flat or inclined step or platform, lie facedown with hips on the edge of the step, legs straight out behind you with toes resting lightly on the floor. Squeeze the glutes and hamstrings and straighten the legs until they are level with the hips. Hold for 2-3 seconds, and lower letting toes lightly touch the floor. Repeat for 2-3 sets of 8-12 repetitions.
For Beginners: Do one set of 8-12 repetitions of each exercise with no weight 2-3 times a week, with at least one day of rest between workouts.
For Intermediates: Do two sets of 8-12 repetitions of each exercise using light weights (ankle weights and/or dumbbells), 2-3 times a week with at least one day of rest between workouts.
For Advanced: Do two-three sets of 8-12 repetitions of each exercise, using medium weights, 2-3 times a week with at least one day of rest between workouts.
For Everyone: Make sure you warm up with 5-10 minutes of cardio and stretching; Cool down with a long stretch; Drink plenty of water; Do this workout in addition to an upper body workout and regular cardio exercise for best results.