5 fat burning butt and thigh exercises - Juice Daily

5 fat burning butt and thigh exercises

Getting motivated is the hardest part, but the good news is that once you start, it takes as little as 10 minutes to start feeling those ‘happy hormones’ or feel good endorphins kick in.

Motivational Tip: Once you have started it takes only 10 days to develop the habit of exercise. In fact, after one month of exercising, a withdrawal effect can kick in if you suddenly stop your programme. So here we go…indoors or outdoors.

The first thing to do is put on your best motivational dance track.

1. The squat

It’s the best all round fat burner, shape shifter and cardio exercise. Stand with your feet hip distance apart and parallel and push your hips back so that your weight goes into your heels. Squat down into a 90 degree angle as though you are about to sit on a chair. Make sure you can see your toes beyond your knees, as this protects the knees from too much stress. Come back up while still pressing down on your heels evenly,  toes lightly touching the ground. Try and push your butt back as far as you can, while keeping your feet planted and your shoulders back. Do two sets of 20 reps. You will begin to feel it and your heart rate will increase. At the end of your two sets, stand up and do some leg shaking. Add a bicep curl with or without hand weights for an arm bonus and increase the cardio.

2. Squat hold and pulse

Once you have perfected your squat now is the time to ramp it up. Stand with your feet hip width apart, pushing your hips back so that your weight goes down into your heels again and make sure you can see your toes. Squat down to a 90 degree angle just as you did before and stretch your arms forward at shoulder level again with hand weights to give an extar bonus to arms and cardio level. Stand back up while pressing down through the heels, but do not stand up totally straight then make small up and down movements called pulses to really feel the thigh and but burn. Do 2 sets of 20 reps and have a shake out. You will be feeling it by now. Drink some water and move on to number 3.

3. Grand plie into heel slides

Stand with feet turned out (1st position ballet) at 45 degrees with knees in alignment with the 2nd toe. Bend your knees and then sliding out your right leg into a wide 2nd Position. Bend your knees evenly while taking your arms out to the side at shoulder level (handweights optional), hold for one breath in and out and then slide the right leg back in and straighten your knees, try rising up on your toes and squeeze your inner thighs with heels touching, lower and repeat the sequence with the left leg. This is done with more control but your will feel the burn and will strengthen other glute muscles. Keep the music pumping and do 10 each side.

4.The bridge

Change levels and lie on your back with your knees bent, hip distance apart and feet planted firmly on the floor. Lift your hips up towards the ceiling/sky and squeeze the glutes, hold and then slowly lower one vertabra at a time as you lower and come down through a pelvic tilt and bring your hips back to the floor and repeat as many times as you can. This is serious ab, butt, and leg shaping exercise. Also think about your core muscles as well as you lower back down keeping in mind the natural arch of the back and making a slight contraction of the abdominals.

 

bridge 1

5. The bridge with alternate leg lifts

This is a serious glute strengthener as well as working on balance and strength. Lift to your bridge as before, take one arm back over the head while other stays on the mat or ground and at the same time lift the opposite leg of the arm that is back.Take turns extending one leg at a time as you push up into the bridge. Keep your extended leg as straight as possible at knee level for maximum toning.

bridge 3

 

 

 

Jill Healy-Quintard

About the person who wrote this

Jill Healy-Quintard

Jill Healy-Quintard runs Body and Balance Fitness and Wellness in pilates, yoga/pilates fusion, bodybarre pilates, yoga nidra, groove and more in Manly and Manly Vale and teaches a variety of classes as well as studio one on one to increase aerobic capacity, balance muscles and strengthen core as well as achieving a balance between body and mind with her unique programs including meditation practice.

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