If your biggest ‘trouble spot’ on your body is your hips, thighs, or glutes, it’s time to get a good workout program in order. The great news is that you can effectively work all of these areas right in a yoga or gyms studio. All you need is a yoga mat, a set of small hand weights, and an exercise ball.
Using these three pieces of equipment, you can whip yourself into shape, ensuring you look better than ever in any yoga pants, jeans, or dresses you choose to wear.
Here are the details of the main moves to do.
In a standing position with both feet on the yoga mat and the weights in either hand, step one foot directly in front of the other about 2 feet. Once firmly planted, begin to bend the forward knee as you slowly lower yourself down so the back knee is almost touching the ground.
Pause here and then press back up to complete the rep. Continue on until 15 reps are completed and then switch sides and repeat.
To hit the back of the legs and work the bum region, the leg curl is the ideal move. To do this, lay flat down on the yoga mat with the ball placed under the feet, the legs extended.
From here, lift the hips up off the ground and then slowly begin to bend the knees as you bring the ball towards your bum. Once you’re as far as you can go, pause briefly and then extend back out to complete the rep.
Continue doing this until 15 reps are completed.
The glute bridge is very similar to the leg curl only this time all the emphasis is placed directly on the bum. If you want a firmer backside
, this is the move for you.
Assume the same position as the leg curl only this time rather than bending the knees an bringing the ball into the body, simply squeeze the glutes and lift the hips up. Pause and then lower them so they are almost touching the ground.
Pause here and then lift up once again. Keep doing this until 15-20 reps are finished.
Finally, don’t overlook the sumo squat. This exercise is great for firming the inner and outer thighs, really toning the hip region.
Stand on the yoga mat
with the feet wider than hip width apart, your toes slightly turned out. From here, bend at the knees as you lower yourself down. Once you’re at a 90 degree angle, pause and hold this for 5 seconds. From there, rise up again to complete the rep.
Continue on until 15 reps are completed. To make this exercise more challenging, hold your weight down between your legs with both hands.
So there you have your fast and efficient, total lower body toning routine. Do this next time you hit the gym and you’ll be seeing results in no time.
Shannon Clark has been working in the personal training and online fitness writing field for the last 12 years and has worked with numerous clients and websites, providing content in the fitness niche. She holds a degree in Exercise Science from the University of Alberta and has a passion for continued learning as she is constantly researching up on the latest exercise and nutrition techniques to try with her clients.