May 152016
 

Glutes and Thigh Trimdown Workout

The glutes and thigh trimdown workout routine comprises of 7 moves which needs to be performed back to back. Moreover, you have to do this entire routine 4 times. So put on your comfortable clothes and get ready to carry out this amazing lower body workout routine.

Glutes & Thighs Trimdown Workout

Glutes & Thigh Trimdown Workout

Squats: To begin with your glutes and thigh trimdown routine, stand with your feet hip-width apart, your heels digging into the floor and toes lifted up a little bit. This will be your starting position. Now pretend that you are sitting on a chair and get back to the starting position. As you go down and come up, keep your chest super-lifted and belly button in. Do 10-15 repetitions and move on the next exercise.

Bridges: Get down on the floor with your back lying straight on the mat and your knees bent not too far away from your hips. Now lift up your body such that your feet and shoulders do not move from their position and your entire body is inclined. Come down and repeat 10-15 times. Put your arms on your sides to balance your body. As you lift up, squeeze your butt cheeks together.

Single Legged Bridge: For this move, you will have to stay in the bridge position from the previous move. Lift your right leg straight up and now bring your hips down gently. Again lift your hips up while keeping your right leg straight up and bring down. Do 8-10 repetitions and then switch to the left leg.

Single Leg Circles: Lie straight on your back. Now lift your right leg straight up. You are going to ring that leg out and over the body in clockwise direction. Do 10 such repetitions and then start moving your leg in anti-clockwise direction. Inhale as you move your leg down and exhale as you move your leg up. Do 10 repetitions and then switch to the other leg.

Sideways Scissors: Lie straight on your back with knees bent and hands on your sides. Lift both your legs straight up such that they form an angle of 90 degrees with your body. Now move your legs away from each other and again bring them close to each other such that they cross each other just like a pair of scissors.

Dancing Animal: Get down on all fours like an animal. Now get into push-up position by extending your legs backwards and hands right under your shoulders. Ensure that only your toes and not heels are touching the floor. Lift your hips upward as much as you can without taking your hands off the ground. Now get back to the animal pose but such that your knees stay in air and do not touch the ground. Do 10 such repetitions.

Plank Jack: This is the final move of the glutes and thigh trimdown workout routine. Get down in the plank position with your hands under your shoulders and legs extended backwards. Move your legs out and in together just like you perform jumping jacks.

Follow this amazing glutes and thigh trimdown workout routine and trim down your thighs and glutes.

Jun 162015
 

Lower Body Workout

Lower Body Shred Workout By BeFiT

You will need a yoga mat for this lower body workout. Sit on your knees, with your hips resting on your heel.

Full steps for the Lower Body Workout:

Lower Body Workout

Lower Body Workout

  • Get down on your all fours. Put your right palm down on the ground, away from your left palm. Tighten your abs. Lift your right leg up, in the same posture as it was lying on the ground and bring it down but do not touch the ground. Do this continuously and fast.
  • Without putting your leg down, lift your thigh up, squeeze on your lower glutes and your knee behind your head. Move your thigh up and down continuously at a fast pace. Make sure your tummy is squeezed in nice and tight. Do this for 10 seconds.
  • Now, extend your leg up. It would be somewhat inclined instead of being in line with your body. Keep it straight and then bend it. Again make it straight and bend it. Do this continuously for 10 seconds.
  • Raise your leg straight up but this time bend your knees just a little bit and again make it straight. Perform this for 10 seconds.
  • While your leg is straight up, move your leg up and down continuously. When you take your leg down, just take it down a little bit and then move it up. Do this for 10 seconds.
  • Now, keep your leg in straight line with your body and move it up and down continuously for 10 seconds.
  • Next you have to bend your knee and push it in near your shoulder. Keep those feet pointed and press then as you push your knees in. Do this for 10 seconds.
  • Again perform leg lift for 10 seconds by moving your leg up and down continuously.
  • Now stretch your leg up and down. This time when you move your leg down, your toe should touch the ground. Do this for 10 seconds and then again perform leg lift for 10 seconds.
  • Perform knee circles by moving your leg in clockwise direction and bending your knee as it comes near to the ground. Do this for 10 seconds and then switch to anticlockwise direction for another 10 seconds. Again perform leg lifts.
  • Now lay down on your stomach with your left leg in a cross direction and right leg directly behind your head. Move your right leg up and down for 45 seconds.
  • Now straighten your left leg while continuously moving your right leg up and down for another 45 seconds.
  • Keep your leg raised up and straight, right behind your head for 10 seconds and bring it down.
    Stretch your body, and repeat the routine with your left leg.
  • Now lie on your mat on one side with your legs and upper body making 90 degree angle. rest your head on your hand and lift your upper leg up and bring it down but your feet should touch the other feet. Do this fast and continuously for 45 seconds.
  • Rotate this leg straight first in clockwise direction and then in anticlockwise direction for 20 seconds each.
    Perform leg lifts for 40 seconds and then do it on the other side.

Please leave your feedback for this lower body workout!