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Take a big step to the right, then bend knees, sit back, and lower hips until thighs are parallel with the floor. Extend your left leg up and behind your body, pointing your toes as the leg extends. For each move, complete 15 to 30 reps (but no more than 30) or do as many reps as possible in 30 to 45 seconds, then immediately continue to the next exercise. Push hips back and bend knees to sink hips until thighs are nearly parallel to the ground. Wrap a resistance band around your left foot, and hold the other end in your right hand. Credit: 10 Things I Learned During My Body Transformation, body transformations from lifting weights, 8 Butt-Lifting Exercises That *Actually* Work, everything you need to know plyometric, aka jump-style training, This 30-Day Butt Challenge Will Seriously Sculpt Your Booty. Lift your legs into the air so they form a 90-degree angle with your body. Then, bend knees and engage hamstrings to pull heels toward butt. Extend your leg straight out, pointing your toe, shin and shoelaces facing forward. That's one rep. How to: Wrap a resistance band around your thighs. Get Our All/Out Studio App Free For 30 Days: Visit alloutstudio.com, click “Start Free Trial,” create an account, select "monthly subscription," and enter the coupon code FREE30. Step your left foot out (wider than hip-width apart), into a deep "plié": bend both knees out over your toes, lowering your body straight down to the floor, keeping your back straight and abs in tight. (Related: How to Master 4 Key Martial Arts Kicks). If you want to improve ankle stability and challenge your core and hips at the same time, this is the ultimate lateral stability exercise. How to: Stand with feet hip-width apart and hold a weight in front of chest, elbows pointing toward the floor. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. Stand with your feet together, arms down by your sides. Don't let your knee extend past your toes). How to: Wrap a resistance band around your thighs, and slowly lower down into a half-squat position. Drive into left heel to return to the standing position. Add a few to your routine, or create a full resistance band workout. ), How to: Stand with feet hip-width apart, hands at sides. Grab the top of the resistance band with both hands, and stand up straight. Oh, and by the way, you don't need to use a heavy barbell or any crazy equipment to really work your lower-body, either. Extend left leg back and place left foot on step. Perform three or four sets of 10 to 12 reps of each move. Start kneeling on all fours (on carpet or a mat) with your arms extended under your shoulders and knees bent under your hips. ), How to: Stand with feet hip-width apart, and hold dumbbells in either hand at sides. They're good for stabilizing and balancing out muscle imbalances, and building muscle endurance (training your muscles to last longer under strain). Dumbbell Lateral Lunges. of benefits!) That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. Bend knees and lower hips until left thigh is nearly parallel to the floor. Reaching towards your right foot with both hands and hinging slightly forward from your hips, bend both knees into a low lunge (be sure to keep your right knee lined up over your right ankle at the bottom of your lunge. Lateral Handstand Walk: Moving sideways … That’s one rep. Lower until hips are slightly below the level of knees. Land with your left foot stepping out to the side and back into your squat position. Arms can be held out in front of chest or out to sides for balance. That's one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. How to: With resistance band wrapped around thighs, lie down on your back, then bend your knees, and lift your hips into the air, with heels pressed into the ground. Lift a leg to kick things up a notch. This thigh-slimming exercise helps burn more calories while you work the power (fast-twitch) muscle fibers in your legs—a killer combo for trimmer thighs. Driving through left heel, stand up to return to start. Pause, then press through right heel to return to start. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. Bend your right knee and lunge back down to the floor, placing hands flat on either side of your right foot. Push through your heels and rise back to start. Hold a resistance band between your hands, and lift your arms overhead, biceps by your ears. This is one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. ), How to: Hold a pair of dumbbells and stand with feet shoulder-width apart. Press into upper back and arms to lift hips off ground. Return to start. Keeping the rest of body still, lift up onto the tips of toes. Here are six side-to-side exercises to add to your routine.

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