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Dec 25, 2010

Butt, Hip & Thigh Exercises

The butt, hips and thighs are three major areas involved with curves on the body. Even though the desire to emphasize these areas is often associated with women, man can benefit from exercises that concentrate on them as well. To strengthen and develop these areas, you can use free weights, fitness equipment and the weight of your body. The main muscles you will work in these areas are the glutes, quadriceps, hamstrings and abductors.
Squats work your glutes, quads, hips and hamstrings simultaneously and they can be done with dumbbells. Stand with your feet shoulder width apart while holding dumbbells at your sides. Slowly lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat for 10 to 12 repetitions.
Leg Press
Leg presses work your glutes, thighs and hips and they are performed on a leg press machine. Sit on the seat of the machine with your feet placed shoulder width apart on the platform. In a steady motion, push the platform up, flip the safety handles to the sides and lower it down toward your body. Once your knees form 90-degree angles, push back up and repeat 10 to 12 times. When raising the platform, do not fully lock your knees.
Stiff Leg Deadlifts
Stiff leg deadlifts work your hamstrings, glutes and lower back. They are performed with a barbell. Stand with your feet shoulder width apart and hold the barbell in front of your thighs with a shoulder width, overhand grip. Slowly bend forward at the hips as you lower the bar toward the ground. Once you feel a strong contraction in your hamstrings and butt, stand back up and repeat for 10 to 12 repetitions.
Lying Leg Curls
Lying leg curls isolate your hamstrings and they are done on a leg curl machine. Lie face down with your lower calves pressed against the padded lever arm and your hands grasping the handles down below the bench. In a controlled motion, raise the lever arm by bending your knees and contracting your hamstrings. When your heels are up by your butt, slowly lower and repeat 10 to 12 times.
Butt Bridges
Lying butt bridges work your glutes and hamstrings. Lie on your back with your knees bent and feet flat on the floor. In a steady motion, lift your hips up as high as possible and squeeze your glutes forcefully. Slowly lower and repeat 10 to 12 times. You can increase the intensity by extending one leg out straight and doing these on one foot.
Lying Abduction
Lying abduction works your hips and it is done with your body weight. Lie on your left side with your legs stacked on top of each other. In a steady motion, raise your right leg up at approximately a 45-degree angle. After holding for a second, slowly lower it down and repeat. Once you have done 10 to 12 reps, switch sides.

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