Shape your hips and thighs
31January/2014

Shape your hips and thighs

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SIDE LUNGE

 

TARGET MUSCLES

Gluteus maximus, gluteus medius, gluteus minimus, leg adductors, quadriceps

WHAT TO DO

2–3 sets of 10–12 reps (each leg)

SET UP

Stand with your feet hip-width apart, hands placed lightly on your hips, or extended in front of your body, parallel to the fl oor.

ACTION

Step your left foot out to the side, keeping your toes facing forward. As you bend your left knee, shift your hips back to direct your tailbone to the wall behind you while keeping your
right leg straight. Stop when your left  thigh is about parallel to the floor, then press through your heel to return to the starting position. Repeat, alternating sides with each rep. Don’t arch your back; keep your spine neutral. Don’t let your bent knee wander from above your lunging foot. Don’t hunch forward; retract your shoulder blades. Don’t let your heels rise.

TOP TIP

HAVE KNEE PROBLEMS? IT’S BEST TO STICK WITH A REGULAR LUNGE, WHICH WON’T PUT UNNECESSARY STRESS ON YOUR JOINTS.



MISTAKES TO AVOID:

Don’t arch your back; keep your spine neutral.
Don’t let your bent knee wander from above your lunging foot.
Don’t hunch forward; retract your shoulder blades.
Don’t let your heels rise.



Ramp it up

This move may take some getting used to, but it will nix lunge boredom, target your inner thighs and train your balance.
Make this move more difficult by holding a dumbbell in each hand or a barbell across your shoulders.

CURTSY LUNGE

 

TARGET MUSCLES

Gluteus maximus, gluteus medius, gluteus minimus, quadriceps, leg adductors

SET UP

Stand with your feet hip-width apart, chest lifted and hands on your hips or extended in front of your body for balance.

ACTION

Step your right leg behind and to the outside of your left leg. Slowly bend both knees to lower toward the fl oor; keep your torso tall and your left foot flat on the ground. Pause, then rise and step out to return to the starting position. Complete 10 reps on your right side before
switching to your left, then repeat for three sets.


Source Url: http://www.oxygenmag.com.au/Training/tabid/4730/entryid/1314/Shape-your-hips-and-thighs.aspx
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