Transcribed

8 Floor Exercises for a Tight Butt and Toned Thighs

8FLOOREXERCISESFOR TIGHTER BUTT& THIGHS II I| || || || || I| || || || || | I| || || || || || H II || || || || | II || || || || | I| | CARVING CURL SIDE LEGRAISE SUPERMAN PIKE-UP THE BRIDGE-UP CLAM REARLEGEXTENSIONS INNERLEGRAISE wWW.FITNESSREPUBLIC.COM

8 Floor Exercises for a Tight Butt and Toned Thighs

shared by FitnessRepublicUS on Apr 18

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If you’re burnt out on lunges and squats but still want to sculpt your butts and thighs, you’ll want to use eight floor exercises for a tighter butt and thighs. Lie down, get comfortable, and get ... to work from the ground. 1. Carving Curl Lie on your stomach, head resting on your arms, feet straight behind you. Place a dumbbell or towel behind one of your knees and squeeze it toward your body. Lift your bent leg off the floor and hold the weight in place with your foot flexed. Your leg should be a few inches off the floor. Lower and repeat for 20 reps before switching sides. 2. Side Leg Raise Lie on your side with your body stacked and your head resting on the arm closest to the floor. Straighten your legs. Lift the leg on top as high as you can. Hold for five seconds, return to start, and repeat for five reps before switching sides and raising your other leg. 3. Superman Start on the floor face-down. Make your body long, stretching your arms in front of you and your legs behind you. Both arms and legs should be raised off the ground about three inches. Hold and return to the starting position. For a variation, you can extend the opposite arm and leg and alternate between the two sides. Aim for 15 reps. 4. Pike-Up Start on the floor lying on one side, bending your elbow to support yourself. Bend your knees and hold your legs up – your feet should be hovering a few inches off the ground. Inhale and tuck your knees into your chest, keeping your legs together. Exhale and straighten your legs. Inhale and bring your legs up, creating a V (or pike position) with your body. Return to starting position and repeat, working up to 30 reps. 5. The Bridge-Up Lie on your back. Bend your knees and keep your feet hip distance apart. Squeeze your core and butt and raise your hips up as high as you can. Continue squeezing as you lower yourself back to the ground. Try for two sets of 20 reps. 6. Clam Begin lying on one side, head resting on the elbow closest to the floor. Bend your knees toward your body, keeping your feet together. Your knees should be touching the ground, and your feet should be in the air. Open your upper leg – like a clam – and lower back to start. Do three sets of 10 reps. 7. Rear Leg Extensions These are also known as donkey kicks. Start on all fours. Extend one of your legs in a straight line behind your body, keeping it parallel to the floor. Keep your leg straight as you extend it as high as you can, aiming for the ceiling. Do 10 reps before switching legs. Do two sets total. 8. Inner Leg Raise Lie on your side with your top leg bent over your bottom leg. Your bottom leg remains straight as you raise it up to meet the top leg, bringing it up as high as you can. Hold, lower and repeat for as many reps as you can handle before switching legs. Do the same number of reps on the opposite side.