Add these five exercises to your workout and develop great looking hips and thighs this summer. The key to success with any workout that’s going to change your body is consistency and over load with the exercises. Consistency means you need to do them at least 3 times per week and overload means you need to change the amount of weight and/or reps your doing.
Squats: Squats build and tone the glutes, quads and hamstrings. To perform squats correctly make sure you keep your weight back over the ankle and back of the heels and your lower leg should be perpendicular to the ground. When coming up out of the squat squeeze the butt and focus on pushing the hips through. If you do the squat right you will feel it in the butt the next day.
Back Lunges: Back lunges targets the glutes, quads and hamstrings. Step back with the left leg making sure the right knee stays at perfect 90o angle. Touch the left knee to the ground or close to the ground then drive it forward and stand straight pulling the hips through. If you begin to experience knee pain check the angle of the knee when going down. It may be helpful to hang on to something stable.
Lateral Band Walks: Lateral band walks target the glutes. Place a versa loop/band around both ankles and step sideways as wide as possible. Step 10-20 steps in each direction. Totally targets the backside.
Dead Lift: The dead lift targets the glutes, quads and hamstrings. I strongly suggest you have someone knowledgeable train you how to do the dead lift properly before doing it. A proper dead lift requires good hamstring flexibility or will require you to increase the height of the starting position. Drop the butt and make sure the core stays tight and the back stays flat. Keep the bar as close to the shin as possible. When lifting drag the bar up the shin while pulling the hips through and squeezing the butt. Lower the weight while maintaining a flat back and an intact core. Usually do no more than 3-5 at a time if the weight is heavy.
Jump Squats: Jump squats targets the glutes, quads and hamstrings while working the cardiovascular system as well. Don’t utilize weight with this exercise unless it’s a weight vest. Follow the same instructions for the squat above but this time you will thrust the hips forcefully enough to cause the feet to leave the ground. This is a great fat burning exercise.
Consistently placing these exercises into your workout will develop the hips and thighs you want this summer. Work hard and get the Results you Expect from Fitness.
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