Short-Shorts Thigh & Booty Sculpting Workout

Spring’s almost here and we’ve had a few warm days down here in SC!  Try to look past my pasty white winter legs (they’ve gone far too long without a daily dose of vitamin D). And for the record, I’m really not a fake-n-bake-tanning-bed kinda girl. Anyway, regardless of the fact that I can’t work on my tan, I thought I could at least get a jump start sculpting and toning my thighs for warmer weather. And these moves really did the trick. I also really felt these moves in my obliques, which was a nice little surprise.

If you have ankle weights laying around – Grab ’em!! I did the first round without ankle weights. For the second round I tried the 3 lb-ers, and that wasn’t gonna happen, so I dropped down to a pair of 1 lb ankle weights. I know, I know – 1 lb is pretty pathetic sounding – but we’ll see what you have to say after you try it! Also if you have long legs (like me) the more challenging additional weight will be, because you have a longer leaver arm. I know it doesn’t look like much, but I was seriously feeling these even without the ankle weights!

Short-Shorts Thigh & Booty Sculpting Workout

Do each move, 25x on each side. Complete the circuit 2 times thru!
I challenge you to do it 2 – 3 times a week. Want a real challenge? Try increasing your ankle weights every 1-2 weeks!

 

Equipment I Used:
1 – 3 lb  ankle weights

Short_Shorts_Thigh&Booty_Sculpting_Workout

Lateral Hamstring Curl: Stand next to a wall or chair and rest one hand on it for support, if needed. Lift your right leg up so that its nearly parallel to the ground. Maintain this position and perform a hamstring curl, flexing at the knee bringing your right foot back toward your booty. Extend your foot back out so the leg is straight. Do this for 25 reps, repeat on left leg.

 Lateral Hamstring Curl with Knee Tuck: Stand next to a wall or chair and rest one hand on it for support, if needed. Lift your right leg up so that its nearly parallel to the ground. Maintain this position and perform a hamstring curl, flexing at the knee bringing your right foot back toward your booty. Extend your foot back out so the leg is straight. Then keeping your leg parallel to the ground, draw your knee up towards you. Return to starting position. Do this for 25 reps, repeat on left leg.

Stir it Up: Stand facing a wall or chair, resting both hands lightly on it for support. Keeping your toe pointed, draw your right knee up in front of you. Leading with your right foot extend your leg out to the right. Trace your foot in a large circle (think as if you were skimming the rim or a huge barrel with your foot). Return to starting position. Perform 25 reps, repeat on left side!

Trainer Tip: for the next two moves try keep your toe pointed and turned slightly inward (think pigeon-toed) this really targets the gluteus medius and gluteus minimus (the upper outside area of the booty). 

Side Thigh Slimmer: Get down on all fours, extend your right leg back keeping it straight. Keep your leg parallel to the ground and straight, draw it out to the side, only until it’s in line with your hips (think as if you are tracing the number 7 into the air with your foot) draw your leg back down in, towards your body. Return to starting position by extending your leg back up again. Perform 25 reps, repeat this move on the left side! **It might be easiest to perform this while laying on a bench or table so that you are able to lower your leg as shown in the pictures!

Side Sculpter Sevens: Lay on your side. Bottom leg should be slightly bent and abs are engaged. From here kick your top leg up keeping it straight, then kick it out in front of you. From this position, lower your leg down in front of your body then return to starting position. Perform 25 reps, repeat this move on the left side! **It might be easiest to perform this while laying on a bench or table so that you are able to lower your leg as shown in the pictures!

What are some of your favorite moves to prep for warmer weather??

your-trainer-Engrid

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