There is no such thing as too much exercise! Let’s expand this phrase and adjust it too our reality. There is no such thing as too much exercise for the hips and thighs. It is so hard to keep these body parts in shape. You need to train regularly to keep fit. These 8 exercises will definitely help you!
These exercises requires nothing but your desire and a chair. They are not very demanding in terms of equipment and space. So, do them at home on a regular basis to see results. Your lower body will be toned and look better than ever before.
Do the following exerices: Glute Kickback, Jump Squat, In & Out Squat, Bicycle, Backside-Boosting Lunge, Swimming Pilates, Side Plank Hip Lift, Leg Raises.
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#1. Glute Kickback
- Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
- As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
- Go back to the initial position as you inhale and now repeat with the left leg.
#2. Jump Squats
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
#3. In & Out Squat
- Stand straight with your feet together and hands by your side. Jump up, spread your feet, bend your knees pressing your hips back, and open your arms.
- Push throug the hills to jump back up and bring both hands together above your head.
- Repeat until the set is complete.
- Lie on your back on an exercise mat, keeping your lower back pressed against the mat. Gently support your neck by bracing your hands against the back of your head.
- Lift your upper body off the mat while bringing your knees to up above your torso and keeping your legs parallel to the floor.
- Extend your right leg straight out without letting it touch the floor. Keep your left knee bent and your left leg parallel to the floor. Using your abdominals, crunch upwards and sideways, extending your right elbow to your left knee.
- Alternating elbows and knees, now extend your left leg while bringing your right knee toward your torso (similar to riding a bicycle), and crunch sideways so that your left elbow extends toward your right knee.
- Continue to repeat, alternating knees and elbows.
#5. Backside-Boosting Lunge
- Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.
- Make sure your front knee is aligned with your front ankle.
- Return to standing, and switch sides to complete one rep.
#6. Swimming Pilates
- Lie on your stomach with the legs straight and together.
- Keeping your shoulder blades settled in your back and your shoulders away from your ears, stretch your arms straight overhead.
- Pull your abs in so that you lift your belly button up away from the floor. - Reaching out from center, extend your arms and legs so far in opposite directions that they naturally come up off the floor. At the same time, get so much length in your spine that your head moves up off the mat as an extension of the reach of your spine.
#7. Side Plank Hip Lift
- Lay down on your side so that only your forearm and the side of your foot are touching the ground.
- Make your body into a straight line (side plank position).
- Bend at the waist and lower your hip towards the ground and then back up again.
- Repeat for the desired amount of repetitions and then switch sides.
#8. Leg Raises
- Place yourself on your hands knees on an exercise mat.
- Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
- Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.
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