Are your exercises helping you tone your muscles while you are losing weight? Look and feel great by adding these 4 moves to your workout routine. The exercises below target muscles in the lower body area. You can easily do them at home and without any special equipment. You will soon start noticing the results as you perform these simple moves and they will get you closer to your weight loss goal.
These 4 moves help slim your thighs, tighten your glutes, and shape your legs.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers:
- To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix)
- To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
- To reach our TX Clinic, call 214-296-0269 (Dallas)
- Or visit us online to schedule an appointment: http://fitmedicalweightloss.com/
1) Ice Skater
Targets: Abs, lower back, hips, butt, and outer thighs
- Hold the back of a chair for support and stand with your feet a little less than shoulder-width apart.
- Hold your abs in tight, then bend your left knee slightly while extending your right leg out to the right side.
- Point your toes toward the floor and make sure your foot is rotated outward, from your ankle.
- Next, while keeping your right leg straight, and your left leg bent, swing your right leg behind your left leg as far as possible without touching the floor.
- Return to your starting position.
- Do 12 to 15 reps; repeat on opposite side.
2) Lunge Hinge
Targets: Lower back, abs, hamstrings, and quads
- While holding dumbbells (1-3 pounds each), with palms facing body, stand about 3 feet in front of a step with both legs together.
- Place your right foot on the step behind you while lunging your left leg in front of you; bend both knees 90 degrees, while keeping your left knee and left ankle aligned.
- Stand up and bring both legs back together, while squeezing your glutes.
- Next, bend forward from hips, extending your right leg behind you and keep it parallel to floor.
- Keep your back flat and hold your arms (with dumbbells) straight down, in front of you, towards the floor.
- Lower your right leg, stand up straight, with both legs together, and return to the starting position.
- Do 12 to 15 reps per side.
3) Butt Burner
Targets: Abs, glutes, and hamstrings
- On a mat or carpeted floor, start out on your hands and knees.
- Make sure your knees are lined up under your hips; your hands, with palms flat on the floor,should be lined up under your shoulders.
- Your back should be straight, your abs tight and your head in line with your spine.
- Next, raise your right knee; keep your knee bent and don’t arch your back.
- Then, extend your right leg straight back so toes are in line with hip while holding your balance on your left knee and hands.
- Next, bend your right knee to bring your heel towards your butt.
- Lower right leg back to the starting position.
- Do 16 reps; switch sides.
4) Bottom Line
Targets: Lower back, glutes, and inner thighs
- Lie on your back on a carpeted floor or mat.
- Place your hands at your sides, palms down.
- With your feet flat on floor, about shoulder-width apart, bend your knees while keeping your back flat on the floor.
- Next, while keeping feet and upper back on the floor, hold your abs in tights and lift both hips. (Don’t overarch your back).
- At the top, stretch your bent knees outwards, to both sides, as far as possible.
- Then return your knees back together to the center, with hips still lifted.
- Lower your hips back down to the floor, then repeat.
- Do 12 to 15 reps.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers:
Related Resource
Fitness Magazine Love Your Lower Body in 4 Moves