The glutes thighs workout combines traditional leg exercises with core butt moves to firm up the lower body

The glutes thighs workout combines squats, lunges, core butt moves and yoga stretches to tone the entire lower body with special emphasis on the glutes and thighs.

Start with set one of exercises 1-4 for the number of reps indicated. Do not rest between exercises. After your first circuit rest 30-40 seconds then repeat the circuit again and rest again for 20-30 seconds and repeat. Finish up with all 4 stretches for the time indicated.

After about 2 weeks work up to 3 total circuits to increase fat burning and for even better results. Try doing 3 circuits for 2 additional weeks then switch to a tougher lower body workout for continued results.

Exercise
Dumbell Sumo Squat
1. Start by holding a dumbell in each hand between your legs. You may also hold just one dumbell with two hands as well.
2. Your feet should be wider than shoulder width and your toes pointed slightly outward.
3. Proceed to squat down until the dumbells almost touch the floor.
4. Your hips should drop back and down while your knees stay directly above your feet.
5. Repeat for the required number of repetitions.

Glutes Thighs Workout Tip:
Sets RepsWeight/
Resistance
TempoTime
112
210
38
Lunge Crossover with Med ball
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.


Glutes Thighs Workout Tip:
Sets RepsWeight/
Resistance
TempoTime
112
210
38
Glute Drop
1) Assume back lying position on ball. Place hands at sides with palms down on floor.
2) Start position: Hips are close to the floor with your knees bent.
3) Raise hips off floor by pressing heels into floor.
4) Return to start position.

Glutes Thighs Workout Tip:
Sets RepsWeight/
Resistance
TempoTime
112
212
312
Single Leg Hip Extension
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.

Glutes Thighs Workout Tip:
Sets RepsWeight/
Resistance
TempoTime
110
210
310
Mudra Roll-up
1. Begin standing in a forward bend position feet are hip-width apart toes are facing forward head and arms are relaxed down towards the floor.
2. Bend the knees and interlock the fingers behind the body. Now straighten the legs and reach the arms away from the body slowly, roll the spine up vertebrae by vertebrae until you come back to the standing position.
3. Allow the head to be the last thing that comes up. Keep the palms pressing towards one and other and the shoulders rolled open and back.
4. Repeat this exercise 5 times breathing smoothly and slowly.


Glutes Thighs Workout Tip:
Sets RepsWeight/
Resistance
TempoTime
1 60 seconds
Seated Intermediate Spinal Twist
1. Begin by sitting legs extended, bring the left leg over top of the right leg, foot flat on the floor and keep the right leg extended, lift the right toes up towards the sky, contract the right quadricep muscles.
2. Hug the right knee into the chest with the right arm and place the left hand behind the body. Look over the left shoulder and allow the breath to increase the stretch.
3. Maintain a straight spine, sitting bones rooted down towards the ground and crown working towards the sky. Hold this posture for 5 to 15 deep breaths. Repeat on the other side.


Glutes Thighs Workout Tip:
Sets RepsWeight/
Resistance
TempoTime
1 60 second each side
Single Leg Straddle
1. Sit with the upper body upright and your legs spread as far apart as possible.
2. Lean to the side towards one leg and reach out to grab your foot.
3. Hold for prescribed time and then repeat to the other side.

Glutes Thighs Workout Tip:
Sets RepsWeight/
Resistance
TempoTime
Prone quadricep stretch
1. Lie on the floor flat on the stomach. Bend the left knee and grip the left foot with the left hand. Gently push the hips towards the floor by tucking the tailbone under.
2. Now bend the right knee and grip the right foot with the right hand. Squeeze the heels towards the buttocks and continue to press the hips towards the floor.
3. Rest the head to one side. Be sure that the knees, ankles and hips are all in one line. Hold this pose for 5 to 10 deep breaths.

Glutes Thighs Workout Tip:
Sets RepsWeight/
Resistance
TempoTime
1 60 seconds

Get better results from the glutes thighs workout with fat burning cardio.


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