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In this fitness video Sue Flemming will show you how to tone your thighs and butt quickly and easily.
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Hi! I'm Sue Fleming, author of the Buff Series of fitness books. Today, I'll show you how to sculpt your hips, get a better butt and look buff in jeans.
Feeling not so buff below the belt. Well, don't let those low-rise jeans get you down. Here are 5 great exercises that will help trim your thighs and get your butt taut and toned.
The first exercise we're going to do is called the Buff Walk. Stand with two dumbbells with your palms facing in and feet together. Take a giant step with your right foot, forward and try to touch the ground with your left knee. Switch legs, keeping your back nice and straight, and your abdominals tight. Exhale on the way down; take a nice deep breath on the way up. This is a great exercise that helps tone your butt, quadriceps and hamstrings. In the beginning, aim for 10 steps with each foot and then work up to 20.
The next exercise we're going to do is a Pulsing Squat. Stand with your feet slightly more than shoulder with apart, and place two dumbbells in your hands with your palms facing in. Slowly lower your body, like you're sitting in a chair, and raise up to about 3 inches and continue to pulse up and down for about 20 repetitions. Keep your heels pointed firmly on the ground and keep your back as straight as possible. Exhale on the way down, and breathe in on the way up. You should really feel that exercise working your butt and your quadricep muscles. Aim for 25 repetitions in 3 sets.
The next exercise we're going to do is a Lying Dumbbell Leg Curl. Lie face down on the coffee table, and if it's too short, place your hands flat on the ground in the push-up position. Make sure your knees are hanging slightly off the table. Place a dumbbell between your feet and slowly lift your legs and slowly lower the dumbbell not letting gravity pull you down. Exhale as you lift the dumbbell and then breathe in.
Make sure to really keep your lower back nice and flat. Push your hips into your coffee table and slowly lower the weight. If you don't have a coffee table, lie flat on the floor and make sure you keep your hips pressed in. Your goal is three sets of 12 repetitions.
This next exercise is called Super Glutes. Kneel in front of a fitness ball, and walk forward and place your hands flat on the ground. The ball should be right underneath your pelvis. Keep your feet off the ground, and you're going to lift your legs at the same time, pause and then lower. This is a great exercise that works the butt and the lower back. Exhale and relax. Exhale and breathe in.
This exercise is especially important if you want your butts to look great in jeans. Keep your lower abs nice and tight so your lower back does not hollow out. Your goal is for 3 sets of 12 repetitions.
The next exercise we're going to do is the butt lift on the floor. Lie on a fitness mat with your back on the ground. Knees are bent and your feet are flat on the floor. Raise your hips and keep your hands and palms down. Lift your right leg, point your heel towards the ceiling and push your foot towards the ceiling. Keep your heel flexed, exhale and breathe in on the way down. This is a great exercise to target your butt. Remember, try to keep your leg as straight as possible and drive your heel towards the sealing. After 12 repetitions stop and repeat with your other leg.
Keep the weight of your body on your upper shoulders; keep your hips up and really drive your heel into the ceiling keeping your leg as straight as possible. Your goal should be for three sets of 12 repetitions. So get your rear in gear. In record time you're going to look buff in jeans.