[Home] [search models] [contact the moderation team] [register your portfolio] [modeling articles] [Models] [Photographers] [Forum] [Terms of use]
1) Squats
Squats are one of the best exercises you can do for your hips, butt and thighs.
There are many different types of squats, including the Chair Squat pictured
here. Stand with feet hip-width apart and squat, keeping back straight,
abs in and knees behind your toes. Let your butt lightly touch chair
and squeeze butt to stand up. Repeat for 2-3 sets of 8-12 reps and add
weights for more intensity.
2) Lunge
This lunge will really challenge you since you will use the standing
leg for balance. Stand with 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.
3) Hip Extension
Feel the burn in your hamstrings and glutes with this exercise. On
a step or platform, lie facedown with hips on the edge of the step,
legs straight
with
toes resting lightly on the floor. Squeeze the glutes and hamstrings
and straighten the legs until they are level with the hips. Hold for
2-3 seconds,
and lower
letting toes lightly touch the floor. Repeat for 2-3 sets of 8-12 repetitions
4) Outer Thigh Leg Lift
Note--there is no true 'outer thigh.' When you work your outer thigh,
you're actually working your butt! This exercise can be done standing
or lying
on your side. While standing, simply lift the leg out to the side,
a few feet
off the floor. Keep hip, knee and foot in line and foot flexed. Repeat
8-12 times on each leg. For more intensity, add a 1-5 pound ankle weight
5) Deadlift
Deadlifts are great for your hamstrings, butt and lower back, but form
is critical! Stand with feet hip-width apart, weight in front of
thighs. Keeping back flat
and abs in, tip forward from the hips and lower your torso until
bar hits mid-shin. Squeeze butt to raise back up. Keep the bar close
to
your legs
through the
entire movement--don't bend the knees! Do 2-3 sets of 8-12 reps.
6) Hiking
Hiking burns tons of calories because you're typically going up steep
mountains and maybe even getting into thin air, which requires
lots of energy. Also,
walking up an incline automatically gets your glutes more involved
and, if you're wearing a backpack, you're really getting a workout.
Plus,
you get to
see nature at its best. A 140-lb person burns about 390 calories
in about an hour!
7) Biking
Riding a bike is great for your heart and it also targets almost
every muscle in your hips, thighs and butt. On a stationary bike,
alternate
3 minutes at
70-80 RPM with 2 minutes at 100-110 RPM for a calorie-blasting
30 minute workout. You can also try Spinning at the gym or riding
outside.
Gear
up to really work
your glutes! A 140-lb person burns 335 calories in 45 minutes.
8) Running
Running, like walking is accessible, easy to learn, reduces stress,
helps in weight loss, and it makes you feel good. Plus, it
really works your
butt, especially
when you add a few hills to your regular running route. Sprints
are another option for folks wanting to both burn more calories
and tighten
up the
old tush. A 140-lb person burns 475 calories during a 45 minute
jog.
9) Kickboxing
Kickboxing was a hot item back in the day, but it's still a
great workout. Controlled kicks work your hips, thighs
and butt while
complex combinations
that include punches will target your abs to make them
stronger. A 140-lb woman will burn up to 500 calories with 45 minutes
of kickboxing.
10) Walking
Walking is easy: you can do it anywhere, anytime with no
special equipment. There's no learning curve and it's something
you
can incorporate all
day long. If you walk up hills, you can really target your
glutes and, if you
pick up
the intensity, you'll burn some of that extra flab off
your buns! A 140-lb person burns about 300 calories an hour during
a brisk
walk.