Let a dumbbell hang in your left hand in front of your thighs. Keeping your back neutral, arm straight, and core braced, push your hips back to “hike” the dumbbell between your legs. Let your knees bend slightly, and hold your right hand out to your side for balance. Drive through ...
Raise your hips off the ground and squeeze your glutes at the top of the movement. Hold this position for 2 to 3 seconds before returning to the starting position. 5. Bird Dogs The bird dog exercise hits the erector spinae, your rectus abdominis, and the glutes. These muscles enable cor...
These workouts are the best exercises for weight loss—whether you like to run, lift weights, or take a HIIT class. They’ll also help you build strength and endurance.
Instead of moving forwards and backwards, a lateral lunge tests your inner thighs by requiring you to bend and stretch from side to side. 1. Clamshells The clamshell is a common exercise used in physiotherapy to build lower-body strength. The inner thigh is not the only muscle you work wit...
This is a dumbbell exercise, but you can also use resistance bands. Use one hand on an adjustable bench for balance and the other hand holding a dumbbell. Use an underhand grip for a tighter contraction on the lats. Start with lighter weights before using heavier dumbbells and focus on gri...
Squat and hold the position for 10 to 30 seconds, depending on your ability, for the prescribed number of reps. Think in terms of sitting your hips back and down until your thighs are parallel to the ground. The back should be erect and straight, not hunched....
Read:6 Best Exercises for Hips, Thighs, and Legs Pain Relief 6. Partial Squats How To : Find a chair and start the exercise while seated. Bring your arms close together and pinch them in front of your chest. Slightly get up from the chair, about 12-inches, with your feet about hip-...
The split squat is one of the best single-leg exercises for building muscular size and strength. In addition, the unilateral nature of the movement challenges coordination and stability across the body. DB Bulgarian split squat Most importantly to the goal of building muscle, this exercise creates...
One Leg BridgeBridges are a pretty basic glute exercise, but to make them more challenging, try a one leg variation. Lie on your back with your knees bent and feet flat on the floor, shoulder-width apart, hands by your sides. Raise your left leg into the air, so your left heel is ...
deny that keeping a trim waist is next to impossible after a certain age. The hormonal changes inyour body during menopausedo more than just causehot flashes, headaches, irritability and low libido- the fluctuations can actually move stored fat to your stomach instead of your thighs and hips....