Monday February 20, 2001

Butt and Thigh Workout

Butt and thigh workout notes
As with any workout you should consult a physician to find out if the exercises are right for you and stop is you feel abnormal pain.

There should be little rest in between sets. You should work muscles till failure. The circuit is designed to burn fat and tone your buttocks and thigh muscles. Make sure to keep your stomach tight during the routines and breath fully on each rep.

Here is the circuit: See video for a demonstration.

Plié Squats

Position:
Your feet should be about five inches apart with your toes flared out as far as is comfortable.

Movement:
Drop your butt down while lifting your chest and tightening your stomach. When you reach the halfway point (your thighs are perpendicular to the floor) push with your legs till you are back up in the standing position. Squeeze your butt and thighs at the top. Hold on to a support or your partner to maintain your balance if you need to. For an extra burn, lift on to your toes at the end of the movement, squeezing your calves at the end of the movement.

Reps
You should do 20- 30 reps until muscle is fatigued.

Lunges

Position:
Hands should be on your hips, as you stretch one leg forward so that it makes an "L" shape keeping you weight comfortably over your knee.

Movement:
After reaching your leg forward drop your butt straight, while keeping your stomach tight. The knee of the leg you left behind should almost touch the ground. Pull yourself forward with your front leg (Do not push off the back leg!) Use your back leg only as a guide. Bring your feet together and repeat with the opposite leg.

Reps
You should do 20-30 lunges in a set and do 2 to 3 sets until muscles are fatigued

Bun Lift

Position
You should lie flat on your back and rest your feet on something that is the height of the seat of a chair to place your feet on (bench, workout ball, or chair), with your ankle crossed over a knee.

Movement
Use your foot still on the chair as an anchor then squeeze and lift your buns up pushing your hips skyward.

Reps
You should do 10 or 15 reps completing a total of three sets.

Hurdler Drill

Position
Find something waist level like a counter top or ledge and place your hands on it so that you are bent over with your back straight and your stomach tight.

Movement:
Lift your leg and rotate your knee to a 90-degree angle and perpendicular to your standing leg. So, the motion should be up … out … around … down.

Reps
You should do 10 to 15 per set and complete 3 set

Cardio Work
You should follow up these exercises with a ½ hour of cardio work like walking, running or aerobics. This will help you burn the fat as you tone the muscles.