Tone Your Thighs and Tush and Squeeze into Your Favorite Skinny Jeans.
It’s the region most of us love to hate—our hips, thighs, backsides, even our calves. Not surprising, really, when you consider that as women we’re predisposed to deposit fat below the belt so we have energy reserves in case of famine. Combine that with the fact that we spend so much time sitting on our God-given pantry, and is it any wonder we have to keep buying new pants? For a lower body you’ll love in your skinny jeans, you need to do two things: burn fat, and target your tush with toning exercises to lift and firm it from every angle.
For the best results from these workouts, choose one (or more) to do 2 days a week. Be sure to leave a day of rest between workouts so your muscles can recover. (And you can always piggyback any of these routines on another 15-minute workout for an überbody blast.) Do the prescribed number of reps and circuits while using a weight at which you can barely eke out the last rep of each exercise’s final set with perfect form. If your form suffers, use a lighter weight until you become stronger.
Facedown Hip External Rotation
I-Need-Some-Lift-In-My-Levis Workout
Reverse Lunge Single-Arm Press
Plié Squat with Stability Ball
Killer Calves for Taller Boots Workout
Lateral Reverse Lunge-Reach Combo
Unilateral Lunge with Knee Balance
Fit-Into-Your-Skinny-Jeans Workout
MUSCLE MAGIC
Your legs do more than help you climb stairs and get out of a chair. Strengthening the muscles of the front of the thigh (quadriceps), inner thigh (hip adductors), the butt (the gluteus maximus, medius, and minimus), hamstrings, and calves can also help you lose weight and even girdle your tummy. For one, this is the largest muscle group of your body, and as such it burns a ton of calories. Squats and lunges are among the most efficient exercises for negating calories because they engage such a large area of tissue, including core muscles. And when you strengthen your glutes and lower back muscles you naturally pull your lower abdomen in, de-emphasizing that problematic pooch.
If you’re carrying a bit more junk in your trunk than you’d like, chances are good that you’ve got a few pounds to lose. There’s no getting around eating right and scorching calories, and this workout will help. It puts your whole body in motion to crank your metabolism and hits those glutes from every angle to firm and shrink your bottom line.
START HERE:
Do these moves one after another with no rest in between. Then repeat the circuit for a total of two rounds.
A
• Grab a 15- to 20-pound fitness bar with an overhand grip, your hands wider than shoulder-width apart.
• Rest the bar across your shoulder blades and position your legs wider than shoulder-width apart with your toes turned out.
• Squat until your thighs are parallel to the floor.
B
• From the squatting position rotate your entire body 90 degrees to the left by pivoting on the balls of both feet.
• Return to the center, stand, and squat again, this time rotating to the right. That’s 1 rep.
REPS: Do 12 to 15.
A
• Grab a pair of dumbbells and stand with your feet hip-width apart, arms at your sides.
• Cross your right leg behind your left, slightly to the left of your left heel, and rest your toe on the floor about 2 feet behind you.
B
• Keeping your right heel up, squat down as far as you can without letting your left knee extend past your toes.
• Cross your leg behind the other and dip as in a curtsy.
C
• Straighten your left leg and raise your right leg as high as possible behind you, lowering your torso toward the floor. Return to the starting position.
TIP: Maintain proper alignment by keeping your neck in line with your spine at all times.
REPS: Do 12 to 15 and then repeat on the other side.
A
• Lie facedown lengthwise over a bench or padded stool with your legs hanging off the edge.
• Your hips should rest on the bench, your upper thighs hanging off.
B
• Engage your abs and lift both legs until your body forms a straight line. Then slowly raise your legs higher, as comfort allows.
• Hold for 5 seconds, and then lower slowly. That’s 1 rep.
• Squeeze your glutes.
REPS: Do 10 to 12.
A
• Hold a pair of 5- to 15-pound dumbbells at hip level and stand facing a step with your right foot planted on the step.
• Leaning your chest forward slightly, lunge backward with your left leg, bending your right knee to 90 degrees.
• Drive your heel into the box to push your body up and forward.
B
• From that position, bring your left foot up to meet the right on the step; squat and hold for 2 seconds.
• Stand and return to the starting position. That’s 1 rep. Repeat with the other leg.
• Keep your back naturally arched.
REPS: Do 10 to 12 on each leg.
Facedown Hip External Rotation
A
• Lie facedown on the floor with your arms folded under your head, legs extended straight behind you.
• Bend your right leg, knee pointed out and resting on the floor, and place your foot on the back of your left knee, keeping both hips on the floor.
B
• Contract your right butt cheek and lift your right knee a few inches off the floor while trying to keep your hip down.
• Pause, then return to the starting position.
• Lift your knee a few inches off the floor.
TIP: Don’t let the look of this one fool you: It is one of the most challenging and effective moves for targeting your external hip muscles, which have a major impact on your glutes.
REPS: Complete 12 to 15 with each leg.
A
• Stand with your feet together, arms at your sides.
B
• Bend your knees and place your palms on the floor in front of your feet with your arms along the outsides of your knees and shift your weight onto your palms.
• For more challenge, do a pushup here.
C
• Using your arms for support, jump both feet back and land in a plank position.
• Jump both feet forward, returning to the B position. Return to standing. That’s 1 rep.
REPS: Do 12 to 15.
Dumbbell Straight-Leg Deadlift
A
• Grab 5- to 8-pound dumbbells and hold them in front of your thighs, palms facing backward, feet hip-width apart, knees slightly bent.
• Your palms should face your thighs.
B
• Bend at your hips to lower your torso until it’s almost parallel to the floor. Allow the dumbbells to hang.
• Return to standing, keeping the weights close to your body (as if you’re shaving your legs with the dumbbells). That’s 1 rep.
REPS: Do 8 to 10.
Are your apple cheeks a bit absent? Whether you have a naturally flat fanny or your seat is sagging from too much office chair sitting, you can round out your rear view with exercises that call all your butt muscles into action, from the beefy gluteus maximus to the often overlooked gluteus medius and minimus.
START HERE:
Do these moves one after another with no rest in between. Then repeat the circuit for a total of two rounds.
A
• Place a barbell across your upper back and stand with your feet hip-width apart, palms facing forward.
B
• Lower your hips by bending at the knees until your thighs are parallel to the floor.
• Push back up a quarter of the way.
• Pause before going back down to parallel. Pause again, then return to start. That’s 1 rep.
• Pause here at a quarter of the way before both going lower and standing up straight.
REPS: Do 12 to 15.
A
• Grab a pair of 10- to 15-pound dumbbells and stand with your feet together and your arms at your sides.
• Leading first with your left foot, lunge forward and lower your hips until both knees form 90-degree angles.
B
• With your right leg, pull yourself back to standing as you raise your left leg until your thigh is parallel to the floor.
• Balance on your right leg for 1 second, then return to the starting position.
TIP: Contract your glutes and look straight ahead to maintain your balance.
REPS: Do 12 to 15 with each leg forward and lifted.
A
• Grab a 15- to 20-pound fitness bar with an overhand grip, your hands wider than shoulder-width apart.
• Stand 2 feet to the right of a 12-inch-high step or bench.
• Position the bar across your shoulder blades. Step onto the bench with your left foot, then squat until your thighs are nearly parallel to the floor.
B
• Stand up, straightening your left leg as you lift your right leg straight out to the side.
• Balance on your left leg for 1 second, then return to the starting position.
REPS: Do 12 to 15, then repeat on the other side.
A
• Lie on your back with your lower legs on a stability ball, arms at your sides with your palms down.
• Raise your hips until they’re aligned with your feet and shoulders.
B
• Raise your right leg until the bottom of your foot is facing the ceiling.
C
• Press your left heel into the ball and roll it toward your butt.
• Roll the ball back out and repeat.
REPS: Keeping your hips lifted, repeat the rolling motion 12 to 15 times. Repeat with the other leg.
A
• Hold a 5- to 15-pound dumbbell in each hand and stand with your right foot in front of your left.
B
• Lean forward from your hips and raise your left leg behind you until your body is almost parallel to the floor and the weights are in line with your shoulders.
• Return to the starting position. That’s 1 rep.
• Your left leg should stay in line with your body.
REPS: Do 12, then repeat with the opposite leg lifted.
A
• Grab a pair of 5- to 10-pound dumbbells, stand in front of a bench or step, and place your right foot firmly on the step.
• Stick out your chest.
B
• Press down with your right heel and push your body up until your right leg is straight.
• Slowly lower back to the starting position. That’s 1 rep.
• Hold the dumbbells so that your palms are facing each other.
• Keep your left foot off the step.
REPS: Do 10 to 12 reps with the right leg, then repeat with the left.
A
• Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms down, at shoulder level.
• Raise your hips so your body forms a straight line from your shoulders to your knees.
B
• Brace your abs and lift your right knee toward your chest.
• Hold for 2 counts, then lower your right foot. Repeat with the other leg. That’s 1 rep.
• Lifting the knee forces you to use your glutes to raise your hips.
REPS: Do 5 to 10.
If your butt looks a bit like a bleeding heart, spilling out too much on the sides, your outer thighs need some special attention. The following routine is specially designed to tighten, tone, and shrink those stubborn saddlebags for a sleek and sexy silhouette.
START HERE:
Do these moves one after another with no rest in between. Then repeat the circuit for a total of two times.
A
• Grab a 5- to 15-pound dumbbell with each hand. Stand with your feet hip-width apart and your arms straight down at your sides.
B
• Take a big step forward with your left foot and, bracing your abs, twist your torso to the left as you bend your left knee and lower your body. Your left knee should form a 90-degree angle. Keep a slight bend in your right leg.
• Keep your elbows straight but not locked.
C
• Twist back to center, then push off your left foot, and stand back up.
• Repeat the move with the right foot. That’s 1 rep.
REPS: Do 10 to 15.
A
• Get on all fours with your knees directly beneath your hips and your hands under your shoulders.
• Keep your lower back as still as possible throughout the exercise.
B
• Keeping your right knee bent, lift it up and out to the side as high as possible.
C
• Next, extend the right leg straight back so it’s in line with your torso.
• Pause, then bring it back to the starting position. Repeat with your left leg. That’s 1 rep.
REPS: Do 12 to 15.
Reverse Lunge Single-Arm Press
A
• Grab a 5- to 15-pound dumbbell in your right hand and hold it next to your right shoulder, palm facing in.
B
• Step backward with your right foot and lower your body until your knees are bent to 90 degrees (your right knee should nearly touch the floor) while pressing the dumbbell directly over your shoulder without bending or leaning at the waist.
• Lower the weight back to the starting position as you push quickly back to standing. That’s 1 rep.
REPS: Do 10 to 15, then repeat the exercise with the weight in your left hand and stepping back with your left foot.
A
• Stand with your feet slightly wider than hip-width apart and turned out 45 degrees.
• Bend into a squat with your knees over your ankles.
B
• Step out with your left foot, keeping your knees bent in the squat position.
• Step left with your right foot to return to the starting position.
• Continue walking sideways, taking 10 steps to the left and then 10 to the right.
REPS: Do 10 to each side.
Plié Squat with Stability Ball
A
• With a stability ball between your lower back and the wall, hold a 10- to 20-pound dumbbell with both hands between your legs.
• Stand with your feet wider than your hips and turn your toes out.
B
• Contract your abs and lower to a 4-count until your knees are at 90 degrees.
• Hold for 4 counts, then slowly stand up to a 4-count.
REPS: Do 10 to 15.
A
• Stand with your feet hip-width apart, arms at your sides.
B
• Lunge 45 degrees to the left, keeping your hips facing forward and your right leg straight.
• Pause, then return to the starting position. That’s 1 rep.
REPS: Do 10 to 12, then repeat on your right side.
A
• With a stability ball between your lower back and the wall, hold a 3- to 8-pound dumbbell in each hand, palms in.
• Step forward and spread your feet hip-width apart. Lean back into the ball.
B
• Contract your abs and glutes, then lower your hips until your knees are at 90 degrees.
• In this position, slowly raise your arms in front of your body to shoulder height. Lower them, then raise them 7 to 9 more times.
• Rise to the starting position.
REPS: Do 8 to 10.
Sculpted, sexy calves look killer in tall boots, kitten heels, shorts, capris, and skirts of every length. Strong calves protect your knees and can help you can say good-bye to a runner’s worst nightmare, shin splints. This routine includes balance challenges that fire up the stabilizers throughout your lower legs as well as a few isolation exercises to really burn your calves.
START HERE:
Do these moves one after another with no rest in between. Then repeat the circuit for a total of three times.
A
• Stand with your feet slightly wider than shoulder-width apart, toes turned out slightly.
• Grab a rolled-up towel with an overhand grip, hands shoulder-width apart, and raise it overhead so your shoulders are roughly in line with your heels.
B
• Squat down as far as possible without letting your knees jut out past your toes.
• Return to standing. That’s 1 rep.
• The towel helps keep your shoulders aligned. If you don’t have a towel, raise your hands overhead—but keep your shoulders back and in line with your heels.
REPS: Do 10 to 15.
A
• You can do a toe raise on pretty much any step or curb. Stand on a step with your feet slightly apart and drop your heels down below it.
B
• Then push straight up onto your tiptoes.
• Slowly lower your heels and repeat.
TIP: Hold a pair of dumbbells at your sides to make it harder, but not more than 10 pounds total—calf muscles can tear easily.
• Squeeze your calves at the top of the exercise to get the most benefit.
WATCH LESS, WEIGH LESS
Shed pounds with the press of a button—the one marked OFF on your TV’s remote control. In a study, people who scaled back their daily viewing time by half (to 21?2 hours, on average) burned 120 calories more per day by being more active than those who continued to watch their usual amount, according to the Archives of Internal Medicine. The average American clocks 5 hours of TV a day; halving that could help you lose 12 pounds or more in a year.
REPS: Do 10 to 15.
A
• Stand with your left foot on a step, with your right leg hanging behind you.
B
• Bend your left knee until your thigh is close to parallel to the ground, extending your arms for balance and pushing your hips and right leg back.
• Do this slowly and with control. Balance moves like this squat also activate the smaller muscles that support the knee joint.
65
Percentage of anterior cruciate ligament (ACL) surgeries that result from a sports-related injury.
REPS: Do 12 to 15, then repeat the exercise with your right foot on the step.
A
• Stand with your heels touching, toes turned out and hands on your hips.
• With straight legs, lift both heels up off the floor.
B
• Keeping your heels lifted, plié by bending both knees slightly.
• Next, drop your heels down to the floor and roll them back up, still in the plié.
• Continue lowering and lifting your heels until you you can’t do any more.
REPS: Do as many as you can with good form.
A
• Grab a pair of 5- to 10-pound dumbbells and stand 2 to 3 feet from an exercise bench.
• Place your left foot on the bench.
• If you feel off balance, do the exercise without weights until you’ve nailed the form.
B
• Drive your left heel down and pull your right leg up.
• Allow only the toes of your right foot to touch the bench.
• Lower your right leg first and then your left.
• Repeat, lunging up with your right leg. That’s 1 rep.
REPS: Do 10 to 12.
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.
START HERE:
Do these moves one after another with no rest in between. Then repeat the circuit for a total of two times.
Lateral Reverse Lunge-Reach Combo
A
• Grab a pair of 10- to 15-pound dumbbells and stand with your feet together and your 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.
B
• Return to center.
• 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.
REPS: Do 12 to 15 and then repeat, lunging with your right leg.
A
• Grab a 5- to 8-pound dumbbell in your right hand, hold it at your right side, and 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.
• Keep the dumbbell as far from your body as you can throughout the squat to work your glutes harder.
B
• Squat down, bringing your left thigh as close to parallel to the floor as you can. (This is tough!)
• Pause for a second and then push back up to the starting position.
REPS: Do 12, then work the other leg and arm.
A
• Get on all fours.
B
• Lift one leg behind you, keeping the knee bent at a 90-degree angle, until your sole faces the ceiling. Lower and repeat.
REPS: Do 12 to 15, then switch legs.
SAVE YOUR KNEES
Active women are more than eight times more likely than active men to tear the anterior cruciate ligament—or ACL—in the knee. But you can protect yourself: Exercises that test your balance, like the offset squat shown on this page, are the most effective way to help prevent ACL injuries. Add single-leg balance exercises to your routine to strengthen the muscles that support your knee joint. Try this: Stand on your left foot with your right knee slightly bent and your right foot a few inches off the floor. Keeping your back straight, bend from your hips and touch your left foot with your right hand. Your right leg should go back behind you as you bend forward. Stand up straight and repeat for 10 to 15 reps, then do the exercise while balancing on your right foot.
Unilateral Lunge with Knee Balance
A
• Grab a pair of 12- to 15-pound dumbbells and stand with your back to a 12-inch-high step 2 to 3 feet away.
• Place your left toes on the bench and sink into a lunge.
B
• 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 1 second, then return to the starting position.
REPS: Do 12 to 15, then repeat on the other side.
A
• Assume a plank position by propping yourself up on your forearms with your elbows directly below your shoulders and your toes flexed underneath you.
• Place your feet as wide as your shoulders.
B
• Your body should form a straight line. Brace your abs and lift your right leg up about 10 inches.
• Balance your bodyweight on your forearms and the stabilizing leg. Hold for 5 to 10 seconds. Switch legs and repeat on the other side.
• For a greater challenge, lift the arm opposite your raised leg straight out in front of you.
REPS: Do 10 to 12 on each side.
A
• Stand and grab a sturdy object such as a chair in front of you with both hands.
• Swing your right leg out to the right as high as you can.
B
• Then swing it back down and across the front of your left leg. That’s 1 rep.
REPS: Do 12 to 20, then switch legs and repeat.
A
• Wrap a towel around the middle of a loaded barbell and place a mat under it. (Make sure the barbell is heavy enough to hold your legs down.)
• Kneel with your back to the bar and your ankles anchored beneath it under the towel.
B
• Slowly lower your torso toward the floor.
• Engage your glutes and hamstrings and keep your back straight as you slowly fall forward.
C
• Use your arms to catch yourself when your legs give out.
• Return to the starting position by pushing up forcefully with your arms.
REPS: Do 10 to 12.
Buried in the back of your wardrobe is an old friend from whom you were once inseparable: the jeans you splurged on when you were at your skinniest. Now they’re just languishing in your closet because it’s too much effort to stuff yourself inside them. We’ve got a plan to fix that. This high-energy routine blasts calories while firming your lower-body muscles from every direction.
START HERE:
Do these moves one after another with no rest in between. Then repeat the circuit for a total of two times.
A
• Stand with your feet shoulder-width apart, arms at your sides, and lower your butt until your thighs are parallel to the floor.
• Push back up to the starting position.
B
• Next, take a giant step forward with your left foot and lower your body until your left thigh is parallel to the floor.
C
• Push up with your left leg while curling your right heel toward your glutes.
• That’s 1 rep. Repeat, stepping forward with your right foot.
TIP: For a challenge, add 3- to 8-pound dumbbells.
REPS: Do 20.
A
• Grab a heavy dumbbell and hold an end with each hand at arm’s length in front of your waist.
• Set your feet about twice your shoulder-width apart, your toes turned out slightly.
• Keep your torso as upright as you can for the entire movement, with your lower back naturally arched.
B
• Lower your body as far as you can by pushing your hips back and bending your knees.
• Pause, then push yourself back to the starting position.
REPS: Do 10 to 12.
A
• Stand with your feet shoulder-width apart and your arms at your sides.
• Lift your right knee until your thigh is parallel to the floor as you raise your arms overhead, palms touching.
B
• Hold for 5 seconds, then slowly drop your right foot into a front lunge.
• Bring your left leg forward and return to standing. That’s 1 rep.
REPS: Do 10 to 12 on each leg, alternating sides.
A
• Set a pair of 10-to 15-pound dumbbells on the floor in front of you.
• Squat, keeping your chest up, and grab the dumbbells with an overhand grip. Your arms should be straight and your lower back slightly arched, not rounded.
• Don’t round your back.
B
• Contract your glutes and stand up with the dumbbells, straightening your legs, thrusting your hips forward, and pulling your torso back and up.
• Slowly lower the dumbbells to the floor. That’s 1 rep.
TIP: As you raise and lower the weights, keep the dumbbells as close to your body as possible.
REPS: Do 10 to 12.
A
• Stand on your left leg and raise your right arm in front of you.
B
• Lower your torso and lift your right leg behind you until both are parallel to the floor.
• Contract your glutes and hamstrings to return to standing. That’s 1 rep.
REPS: Do 10 to 12 reps, then switch sides and repeat.
A
• Stand on a 6-inch step or box, hands on your hips.
B
• Squeeze your left glute, step back with your left leg, and lower until your right knee is bent at least 90 degrees.
• Pause, then push through the right leg to return to the starting position. That’s 1 rep.
• Lower your body as far as your flexibility allows.
REPS: Do 4 to 6, then repeat with the right leg.
A
• Stand about 2 feet from a pulley station set at a very light weight (increase it only after you’ve nailed the form), with the cable on the lowest setting (the one closest to the floor).
• With your back to the station, position your feet shoulder-width apart, then bend from your hips as you squat until your thighs are nearly parallel to the floor.
• Reach back through your legs and grab the handle.
B
• Keeping your head up, drive your heels into the floor and straighten your legs to standing.
• Pause, then lower the weight and repeat.
TIP: For a secure grip, use the rope or the handle attachment.
REPS: Do 10 to 12.