Health Fitness Beauty | Natural Health | Fitness | Woman Health | Online Doctor

Dec 25, 2010

Great Butt & Thigh Exercises

The butt contains the gluteus maximum, medias and minimus. The thighs contain the hamstrings, which are on the back, and the quadriceps, which are on the front. Great exercises for these muscles involve hip flexion, hip extension, hip abduction, knee flexion and knee extension. These movements cause your thighs to move forward, backward and out to the side, and your lower legs to move forward and backward. With some exercises, more than one of these motions are performed at the same time. These are called compound exercises, and they recruit a high amount of muscle fibers.
Switch Lunge
Switch lunges are plyometric compound exercises which are done in an explosive motion. They work the glutes, quads and hamstrings together. While standing with your feet in a split stance, lower yourself down until your knees are bent 90 degrees and jump in the air. Quickly change your foot position, land softly and lower yourself back down again. Continue jumping and switching your lead leg for a set of repetitions. To increase the resistance, hold dumbbells at your sides or clutch a medicine ball against your chest.
Step-ups work the glutes, quads and hamstrings, and they require a bench or exercise platform. After placing your hands on your hips, place your left foot on the bench, press down and lift your body in the air. Move your right leg forward, bend your knee and raise it up toward your chest. Once you've held this position for a full second, lower yourself back down, repeat for a set of reps and switch sides. To increase the resistance, hold dumbbells at your sides.
Single Leg Squats
Single leg squats require a towel and slippery floor surface. These involve hip abduction where your thigh moves outward. The glutes, quadriceps and hamstrings all get worked at the same time with this exercise. While standing on the towel with your left foot, place your right foot on the floor and your hands in front of your chest. Slowly slide the towel out to your side as you push your butt backwards. Once your knee is bent and thigh is about parallel to the floor, slide the towel back to the starting point and repeat. Finish a set of reps and switch sides.
Quadruped Leg Lifts
Quadruped leg lifts work the glutes and outer thighs from an all-fours position on the floor. After placing your hands directly under your shoulders and knees directly under your hips, extend your right leg straight behind your body with your toes lightly touching the floor. Steadily raise your leg in the air as high as possible, lower it back down and tuck your knee into your stomach. Now extend your leg out to your right side and raise it up as high as possible. Slowly tuck it back into your body and extend it backward. Continue this alternating pattern for a set of reps and switch sides. To increase the resistance, wear ankle weights.
Boots trappers are thigh exercises performed from a face-down position. After placing your hands shoulder-width apart on the floor and your feet hip-width apart behind you, raise your hips in the air so your body forms an inverted angle. Bend your knees and move them forward under your body until your shins are right above the floor. Your butt should be right on top of your heels at this point. Steadily push your butt back in the air as you straighten your legs and repeat.
Hip Bridge Heel Drag
The hip bridge heel drag works the glutes, quads, hamstrings and calves all at the same time and is performed on a stability ball. While lying face-up on the floor with your arms at your sides and hands flat on the floor, place the back of your lower legs on the ball and lift your hips in the air. After raising your right leg straight up, press into the ball with your left heel and roll it back toward your butt. Slowly extend your leg, repeat for a set of reps and switch sides.

No comments: