Are you looking to strengthen your booty and thighs? (Aren't we all!?) Here are just a few exercises I like to do on leg day when I have no equipment around and don't feel like going all the way to the gym.
All you need is a slippery floor (hardwood, laminate, tile, etc.) and a towel! Easy enough. So grab your towel, and get to it.
This workout is set up HIIT Style, so you'll run through all of the exercises in one round, 45 seconds of each exercise, with 10 seconds rest between each exercise, 3 total rounds, 90 second rest between rounds.
For example, start with Tuck Jumps for 45 seconds, rest for 10 seconds, then Hip Thrusts for 45 seconds, rest for 10 seconds....and so on until you're through each of the exercises below. Take a 90 second rest then you're back at it for two more rounds, for 3 rounds total of serious booty and thigh burn.
Your focus through the tuck jumps is to hold quality form, but to also push yourself and get that heart pumping! As you jump off the ground, pull your knees to your chest; but remember this doesn't mean bring your chest towards your knees, keep your chest where it is, nice and tall as you started, and let your legs do all the moving (if you get too tired and your form starts to break, don't hurt yourself... just modify the exercise for something a little easier, squat jumps or bodyweight squats).
On the exercises that follow we are less concerned with getting that heart pumping and more concerned with complete movements, activating those muscles, keeping good form. At the top of those Hip Thrusts and Towel Hammy Slides get that booty UP, and SQUEEZE at the top! On the Lateral Leg Lifts keep your toes flexed and pointed forward and think about lifting your heel to the sky (this is going to target that hip and outer glute area).
Finally, on those lateral towel slides, these can be really easy or really hard, it's what you make of them. So get that booty back, and down at a 90 degree squat, then push your towel leg into the ground to suck that leg back into normal standing posture. If you do this one right you're really going to feel those inner thighs burning as they work to get you back up.
Alrightey, so get off the sofa, step away from your desk, and get moving!! And don't forget to tag me (@sydney) in your workouts on PK Fitness. What are your favorite moves for glutes and thighs?
PK Fitness Program Coordinator, CPT, CES