Hips, Butt and Thighs:
The exercises below will deal with your hips, butt and thighs in a whole new way. Many of these moves involve using paper plates to add intensity and strength to the moves. As always, check with your doctor if you have any injuries or medical issues and avoid any exercise that causes pain or discomfort. You'll find instructions and tips at the end of the page.
Exercise No 1. Side Lunge Slide:
In this exercise stand with feet hip-width apart, left foot resting on a paper plate. Bend the right leg while sliding the left foot to the side, torso upright and abs in. Slowly slide left foot back to starting position, repeating 8-12 times. Switch legs and repeat for 2-3 sets.
Exercise No 2. Lunge Slide :
In this exercise stand with feet hip-width apart, left foot resting on a paper plate. Bend the right leg while sliding the left foot back into a lunge position, keeping the right knee behind the toe, torso upright and abs in. Slowly slide left foot back to starting position and repeat 8-12 times. Switch legs and repeat on each leg for 2-3 sets.
Exercise No 3.
This exercise is a nice flexible exercise in which you have to raise your leg slowly, without flexing the upper torso, until your upper body forms a straight line with the thighs. Lower the leg until the knee barely touches the ground. Repeat. Do the same routine with the other leg.
Exercise No 4.
In this exercise repeatedly lift and lower the pelvis, without using your legs, arms or upper torso. With each raise, you will feel the muscles working in the entire pelvic area of your body and feel the effectiveness of the exercise!
Exercise No 5.
This exercise needs the raising and lowering your leg slowly, using the buttock and back thigh muscles only. Only a short movement is possible. Afterwards, repeat with the other leg. Keep your waist and stomach flat on the ground - do not raise them!
Exercise No 6.
An easy exercise of again raising and lowering the upper leg to just above shoulder height. Repeat with the other leg. You can increase the resistance with ankle weights.
Exercises For Stomach And Waist:
These photos demonstrate the end position.
Flat on your back, feet slightly apart, in line with the hips: Gently raise your upper body, pushing forward with the arms and consciously flexing the stomach muscles. Then back again.
Flat on your back, feet slightly apart, approximately in line with the hips:
- Pull your shoulder diagonally toward the opposite knee.
- Alternate the movement with the other side of your body.
Flat on your back, legs raised and closed: Simultaneously raise and lower your shoulders and pelvis. Repeat. Not easy to execute, but very effective!
Flat on your back, legs raised and closed: Lift your pelvis, ensuring that the legs pull straight upward, not bent.
These exercises will surely help to tone and shape our body.
