Gym equipment sponsored by REBEL Elite Fitness
Prepare to bare your legs all summer…
The thighs are a common trouble spot for women. Like your booty, if they’re bigger than you’d like, it might be a matter of buckling down and swearing off second helpings. Chances are, however, they’re also in need of some toning, especially in the hard-to-hit inner thigh area, which tends to go a little soft from disuse. The following routine includes single-leg as well as isolation exercises.
Do these moves one after another with no rest in between. Then repeat the circuit for a total of two times.
You’ll need: A set of dumbbells and a low step or box.
Watch one of our WH staffers perform the moves:
Lateral Reverse Lunge-Reach Combo
Grab a pair of 4-6kg dumbbells and stand with your feet together and arms at your sides. Keeping your right leg straight and your toes facing forward, lunge to the left and lower your hips until your left thigh is parallel to the floor. Bend at the hips and lower the dumbbells so they’re on either side of your left calf. Return to centre. Next, perform a reverse lunge, stepping back with your left leg. Bend at the hips and lower the dumbbells so they’re on either side of your right calf. Return to start. Do 12 -15 reps and then repeat, lunging with your right leg.
Lift your right foot so you’re balancing on your left. Raise your right arm straight out in front of you until it’s at shoulder level. Squat down, bring your left thigh as close to parallel to the floor as you can. Pause for a second and then push back up to start. Do 12, then work the other leg and arm.
Tip: Make it harder by using a pair of light dumbbells in your hands.
Quadruped Hip Extension
Get on all fours. Lift one leg behind you, keeping the knee bent at a 90-degree angle until your sole faces the ceiling. Lower and repeat. Do 12- 15, then switch legs.
Unilateral Lunge with Knee Balance
Grab a pair of 5 or 6kg dumbbells and stand with your back to a 30cm-high step, half a metre to a meter away. Place your left toes on the bench and sink into a lunge. Straighten your right leg as you bring your left knee in front and up until your left thigh is parallel to the floor. Balance on your right leg for one second, then return to start. Do 12 -15 reps, then repeat on the other side.
Assume a plank position by propping yourself up on your forearms with your elbows directly below your shoulders and your toes flexed underneath you. Your body should form a straight line. Brace your abs and lift your right leg up about 25cm. Balance your weight on your forearms and the stabilising leg. Hold for 5-10 seconds. Switch legs and repeat on the other side. Do 10 – 12 on each side.
Side-to-Side Leg Swing
Stand and grab a sturdy object, such as a chair, in front of you with both hands. Or use the wall for support. Swing your right leg out to the right as high as you can. Then swing it back down and across the front of your left leg. That’s one rep. Do 12 – 20, then switch legs and repeat.