Feel The Burn Legs and Booty Workout
- composureactive
- Mar 4, 2015
- 3 min read
So you might be wondering where the 'tums' aspect of this workout has got to but there is a good reason for this. I had a request from a friend and colleague of mine to do a post to help steer off that chalet girl bum and thunder thighs we are all so scared of... Well here it is. The workout that you can do from the comfort of your own home, so.. NO EXCUSES :)
Complete these exercises at least three times a week and try to get some cardio in somewhere along the way.
1.
The One Legged Bridge
SETS -2
REPS - 10 on each leg
Start by leaning back against your bed/ the sofa and your feet hip width appart. Push your hips upwards and then balance on one leg. Use your glutes to push your hips towards the ceiling and then relax back towards the floor. Repeat ten times on each leg.
2.
Side Leg Raises
SETS - 2
REPS - 15 on each leg
Yes I know I cheated and took some of these pictures in a gym... But the concept works at home too, I just needed more space for my photographer :). Start on all fours, hands, shoulder width apart and knees, hip width. Next, lift one leg backwards and slowly, bring it round to the side. Make sure you are not lifting your leg higher than hip height so that you avoid an arched back. Keep tummy muscles tight and repeat the exercise fifteen times on each leg. Have a little rest between each side and sit back into childs pose.
3.
The lunge and kick back
SETS - 2
REPS- 8 on each leg
So this exercise works in three stages. Start with a simple lunge, making sure your front knee doesn't go over your toe (see pic one for example). Next, come up to standing and in the same motion, hold your balance, bringing your back leg up into a right angled position. Make sure the balancing leg has a slight bend in the knee and bring your leg backwards and your body forward, hold for five seconds and repeat eight times on each leg. This is a toughy if your balance is a little off, so start with the lunge and introduce the balancing exercise once you feel confident.
4.
The coffee table step up (or in this case bench)
SETS - 2
REPS - 12 on each leg
Simply, step up and down from a table/bench/chair and repeat twelve times on each leg.
5.
The inner-thigh squat
SETS - 2
REPS- 12
This one requires a little added weight, so if you don't own a pair of dumbells, fill up a couple of water bottles and use these for weights. Point feet slightly outwards and maintain a wide stance. Bring the weights out to the side as you go into your squat.
6.
Side plank leg raise
SETS- 2
REPS- 10 on each side
Keeping your arm in line with your shoulder, get yourself into side plank with both legs on a chair, the edge of the bed or sofa... Next take the lower leg away and with your knee bent, down towards the floor. Repeat ten times on each side.
7.
The cushion squeeze
SETS - 2
REPS - 12
Start by lying down, spine in neutral and knees bent. Next, clasp a pillow between your knees and try to hold it there as you go up into bridge.
8.
The ULTIMATE inner thigh, booty and abs exercise
SETS - 2
REPS - 10 on each leg with rest in between
Using a ball, get yourself into a strong plank position and once balanced, bring your knee up towards your elbow.
You should be feeling some serious glute and thigh burning by the end of this routine. Enjoy and happy workout! :)
If you have any requests for a specific workout, please get in touch via facebook or twitter @ComposureActive and I will aim to get a blog post up as quick as possible.
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