Beach season is here... getting a little nervous to bare your legs? Don't spend your time fretting, but get your butt moving, literally! I've created an easy, at home workout aimed to tone your thighs. Try completing this workout 2 days per week with a day off in-between coupled with a minimum of 5 days of at least 30 minutes of cardiovascular exercise.
For your cardio routine, incorporate a variety of activities and focus on exercise that you find fun. Bike riding, jogging, swimming, water skiing, playing tennis, hiking... etc. This will ensure that you stay motivated and you will be less likely to get bored and give up.
Time to get started and get that butt-a-burnin'! Complete in circuit style 3 rounds of 1 minute at each exercise with 2 minutes rest between cycles.
1. Squat with Kickback - With your feet flat on the ground, shoulder width apart, bend down at the knees until they are at a 90 degree angle and your thighs are parallel to the ground. Then push straight back up into starting position squeezing your buttocks together at the end and kick straight back with one leg. Repeat the second time using the opposite leg to kick back. As this becomes easier, move away from the wall and use stabilizer muscles to help. Don't forget, form is the most important thing during this exercise and if it is too hard, start by just doing the body weight squat.
2. Scissor Stair Step - Stand side ways to your stairs with both feet planted on the ground. In a scissor-like motion, cross your farthest foot in front of the other and place it on the first step. Lift yourself up and place your second foot on the stair. Then starting with the second foot, reverse the motion and place it on the floor. Repeat.
3. Scissor Stair Step - Reverse the direction for the next 3 minutes to work the opposite leg.
4. Ball Squeeze - Sitting in a chair with your back straight and feet flat on the floor, place a ball or pillow between your knees. Squeeze the ball hard using your inner thigh muscles and then relax enough to just hold the ball in place. Repeat.
5. Lunges - Start with hands on your hips and feet shoulder width apart. Step forward with one foot and bend your knees down keeping your back straight in the upright position. Your front knee should not cross in front of your ankle and your back heel can come off the ground. Push back off with the front foot and step back into starting position. Repeat using the other leg. *For extra support, do this by a counter or railing in case you lose balance.
6. Glute Bridge - Laying on your back on a flat surface, place your heels on a steady chair or step with your knees bent. Push down with your heels as you raise your body. You should remain in a straight line from your shoulders to your knees with your buttocks off the floor. Squeeze your glutes in the top position for 3 seconds before slowly lowering back to the floor. Repeat. *As this becomes easier, raise one leg straight out and hold in an exteded line out from the body. Work one leg for 30 seconds and then switch.
7. Single leg Towel Squat - Start with both feet shoulder width apart on the floor with a towel under one foot. Bend with the knee that does not have the towel under the foot, keeping the other leg straight as it moves out to the side sliding the towel under your foot. Complete this movement on a 4 count and then slide the towel back in for a count of 4. Repeat. Complete for 30 seconds and then switch sides.
8. Side Shaper - Lie on the ground on your side propped up on one elbow. Raise your body so that your shoulder is directly over your elbow and your body is in a straight line from your head to you toes. From there, lift your top leg about 6 inches off from the other. Hold for about 3 seconds and then slowly return to the floor. Repeat. Do this for 30 seconds and then switch sides.
Have fun and good luck! Remember, that binkini is calling your name... don't wait any longer, it'll be worth your time!
Enjoy! Em
*By the way, don't try to get by with just the butt exercises. The cardiovascular piece is very important in weight loss. It helps to burn the fat before you can show off the muscle you built.
**If you have questions on what the exercise looks like, don't hesitate to ask... I'll gladly put some demos up.
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