4 years ago10,000+ Views
You know those nasty areas on your upper outer thighs that can't fit into your jeans? Well, here is how to smooth that fat out, tone the whole area, and have great hips and thighs! 1. Side-Lying Leg Raises Targets: Glutes and hip abductors Start by lying down on your side, with your head propped up on your bottom arm. Slowly raise your upper leg straight up, being careful to keep your hips aligned. Lower your leg and repeat. Aim for 3 sets of 15 for each leg. 2. Inner Thigh Leg Lifts Targets: Thighs and Glutes Begin by lying on your right side, arm folded and placed directly underneath the shoulder. Bottom leg should be extended out straight and the top leg crossed over the leg on the bottom. Raise the extended leg up and down. Aim for 3 sets of 12-15 per leg. 3. Squats Targets:Glutes, Hamstrings, Quads, Inner and Outer Thighs Stand with feet slightly wider than shoulder-width apart and arms out in front of you. Slowly bend the knees, keeping the chest open and the head over the hips. Once you are in a sitting position, push with the heels to begin to a starting position. Aim for 3 sets of 10 to begin. 4. Side Lunges Targets: Glutes, hamstrings, hip adductors, and quads Stand with your feet hip-distance apart and your arms out in front of you. Step out to the side with one leg, while bending the knees into a squatting position. Be sure to keep your spine straight, creating a line from your neck to your tailbone. Return to standing position and repeat with the other side. Aim for 3 sets of 10 per side. 5. Step-Ups Targets: Quads and hamstrings Begin by standing before a small step or bench. The higher the step, the more intense the exercise will be. Step up with one leg, and follow with the other. You should now be standing with both feet on the step. Step down with the same foot you began with and repeat, beginning with the other leg first. Aim for 3 sets of 12-15 per leg. 6. Bridges Targets: Glutes Start by lying on your back. Slide your feet up so that your ankles are below your knees and your feet are flat on the floor. Squeeze your butt muscles as your raise your hips toward the ceiling. Hold for a count of 3 and return your hips to the floor.Aim for 3 sets of 12-15. 7. Planks Targets: All Core Muscles Begin by lying on your stomach with your hands placed, palms down, below your shoulders. Slowly push yourself up so that your weight is on your forearms and toes. Maintain a straight line from your neck through your legs. Hold for 30 seconds and release back to the floor. Aim for 3 sets.
Ugh just the fact that they are called saddlebags makes me want to barf haha
@kristenadams I actually laughed out loud at your comment hahaha
@Nisfit This is such a difficult area to reach so these moves are awesome!
@kristenadams I know!! Even if I don't think I have them I got really nervous and started checking my thighs hahaha
I feel like every workout I see nowadays just says "plank plank plank" Haha
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