How to Get Rid of Heavy Thighs and Hips
7 New Ways to Work Out Your Butt, Hips, and Thighs
Let's talk legs shall we? Strengthening your hips, butt, and thighs will help you perform better in gym and in life. A strong lower body helps ward off injuries and will help you set a new PR come race day. (Oh hey, here's your new 10K training plan.) It will also make schlepping groceries up a few flights of stairs waaaaaay easier (speaking from experience here).
So how do you get started? Well, you can squat, and squat some more. Or, you can try these seven moves below from Crystal Stein, American College of Sports Medicine Health and Fitness Specialist and a Tier 3+ trainer at Equinox in NYC. (If you want even more lower-body exercises, be sure to check out SELF's Ultimate 50 Glute Exercises.)
Check out the exercises below, then go crazy with that peach emoji.
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Cheryl Carlin
Single-Leg Squat — do two sets of 10 reps on each side
Sit on chair seat, extend right leg in front of body and lift a few inches off floor, this is your starting position. Drive through left heel to stand without lowering right foot. Pause at top, then push hips back to sit down. Do two sets of 10 reps on each side.
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Cheryl Carlin
5 O'Clock Lunge — do two sets of 10 reps on each side
Stand with feet together holding one weight (start with eight to 10 pounds and go heavier when you can) in front of body at chest height with a hand on each end. Take a big step with right leg, rotating away from the body towards the five o'clock position. Keeping left foot flexed and chest lifted, bend right knee to lower into a side lunge. Push through right heel to stand, rotating back to starting position. Do two sets of 10 reps on each side.
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Cheryl Carlin
Advanced Step-Ups — do two sets of 10 reps on each side
Stand facing side of chair. Lift right knee and place right foot on chair. As you step up, raise left knee to hip height. Pause at top, then lower left foot to floor and bring right foot down and behind body taking a big step back. Bend both knees lowering into a reverse lunge, then drive through left heel to return to standing. Do two sets of 10 reps on each side.
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Cheryl Carlin
Curtsy Kick — do two sets of 10 reps on each side
Hold weights (start with eight to 10 pounds and go heavier when you can) in front of body at shoulder height. Step right leg diagonally behind left leg and bend knees until front thigh is parallel to floor. Keep spine long, shoulders rolled down and back and abs tight. Push through left heel to stand, and sweep right leg out to side with foot pointed. Immediately move into the next rep. Do two sets of 10 reps on each side.
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Cheryl Carlin
Sumo Squat — do two sets of 10 reps
Stand with feet wide, toes pointed out, holding weights (start with eight to 10 pounds and go heavier when you can) in front of body with palms facing each other. Lower into a wide squat, keeping spine long and chest upright (as if lowering between two panels of glass). Drive through heels to stand. Do two sets of 10 reps.
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Cheryl Carlin
Single-Leg Hip Thrust — do two sets of 10 reps on each side
Lie faceup with left foot resting on seat chair, right leg extended toward ceiling. Push through left heel to drive hips off floor, pause at top, then slowly lower butt toward mat. Do two sets of 10 reps on each side.
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Cheryl Carlin
Circle Hydrant — do two sets of 10 reps on each side
Start on all fours with wrists directly below shoulders and knees below hips. Place one weight (try five to eight pounds) behind right knee. Keeping abs tight and spine long, lift right leg toward ceiling then circling your knee out to the right down and back up. Right foot remains flexed, squeezing the leg to keep the weight locked in place. Do two sets of 10 reps on each side.
Credits: Kim Hartwell at Wilhelmina Fitness; Hair by Leah Bennett for NEXT Artists using Oribe; Makeup by Leah Bennett for NEXT Artists using Nars.
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
How to Get Rid of Heavy Thighs and Hips
Source: https://www.self.com/gallery/tone-your-butt-hips-and-thighs