Jan 052015
 

Better Balance and Thinner Thighs with Abductor Leg Lifts

It is easy to get better balance and thinner thighs with this exercise of the week. Using an exercise tube or band is a great way to change up the resistance in any exercise. Working your Abductor (outer thigh) muscles with an exercise tube forces you to also focus on better balance and control. Keep the pace slow and steady as you perform each rep, controlling the resistance as you bring your leg back to the starting position. Increase the intensity for better balance and thinner thighs by 431 - Abductor Leg Lifts w/ tubestanding on a Yoga block, Bosu or stability disc. Remember the more tension on the tube the harder the exercise. CLICK HERE for all the details and start working on better balance and thinner thighs today.

Be Fit, Be Healthy, Be Happy!

Mar 042013
 

legs and glutesNo Squats – No Lunges – No Equipment

In order to get your buns and legs in the best shape ever – you need to work ALL the muscles in your glute, leg & hip area.  Here is a great circuit to really mix up your workouts, even if you do squats and lunges on a regular basis!  Remember the more you can challenge your muscles by changing up your exercises, the more effectively you will be working your muscles and the quicker you will see toned define gluts & legs!

Lean legs are just 4 easy moves away! Do 10 to 15 reps of each of the following exercises in order take a short break and repeat up to 3 times. Beginners be sure to use the “Keep it Simple” hints and if you are advanced use “Make it a Challenge!”

1.  Abductor leg lifts w/pulses

Lie on your left side on a mat w/ head supported on left hand, extend both legs out straight. Contract abdominals and lift right leg as high as possible keeping hips, shoulders and toes facing forward. Slowly lower right leg to starting position. Complete reps then hold leg up as high as possible and complete same number of pulse reps. Switch sides.

Keep it simple:  eliminate the pulses

2.  Adductor leg lifts w/ pulses

Lie on your left side on a mat, left elbow, forearm & palm on floor, right hand on right hip, extend left leg out straight & bend right leg placing right foot flat on the floor in front of left leg. Contract abdominals and lift left leg as high as possible using inner thigh muscles while keeping hips, shoulders and toes facing forward. Slowly lower left leg to starting position. Complete reps then hold leg up as high as possible and complete same number of pulse reps. Switch sides.

Keep it simple:  eliminate the pulses

3.  Bridge

Lie on back w/ feet flat on floor hips distance apart, knees bent aligned over ankles, arms by your side w/ palms facing up. Contract abdominals and lift hips off the mat so knees, hips & shoulders are in a straight line, squeeze glutes and hold for a second then lower hips to close up not touching the floor.

Make it a challenge:  Perform move on 1 leg w/ opposite leg straight up in the air

4.  Leg lift

Lie on back w/ arms extended straight and palms facing up, right foot on the floor w/ knee bent and left leg extended out straight. Contact abdominals & lift left leg up until its parallel w/ right knee keeping left knee soft & back flat on the floor, slowly lower leg back down. Complete reps and switch sides.

Make it a challenge:  Perform move in 1 leg bridge position

Be Fit, Be Healthy, Be Happy!  ~ Tanya