The Secret to Beating Your Saddlebags For Good

Plank Booty Leg Lifts

These plank booty leg lifts work out your tush and the back of your thighs at the same time:
-Lie on your belly on an exercise ball, and walk your hands out so the ball is underneath your shins. Your hands should be underneath your shoulders.
-Draw your navel toward your spine to engage your abs, which will help keep your spine straight and your body stabilized.
-Lift your left leg up into the air, and then slowly lower it back toward the ball, but don’t let it touch. This counts as one repetition. Keep your pelvis level throughout your reps.
-Complete three sets of 10 to 12 reps with the left leg, and then repeat with the right.






Side Saddle Leg Lifts

Those familiar with barre exercises will love these side saddle leg lifts that can be done anywhere:
-Start on your side with your legs extended, flexing both feet. Place your top hand on the ground in front of your abs and your supporting arm under your head. Make sure your bottom leg stays extended for the whole duration of the series.
-Keeping the energy reaching out through your flexed heels, lift your top leg up about six to eight inches from the floor. From here, make tiny pulses upward 20 times. Holding your leg at the highest point of your lift, draw one-inch circles with your heel for 20 reps.
-Keeping your top leg lifted, bend and straighten your knee. Do this 20 times while not letting your thigh lower as you press through the heel to lengthen your top leg to the straightened position. For an even greater burn, finish this series with lifts in a bigger range of motion, taking the foot all the way toward the ceiling and back down, 10-20 times.






Sumo Squats

Celebrity trainers recommend the sumo squat (also known by the feminine name plié squat) for its bottom-lifting and leg-shaping benefits:
Stand with legs wide and toes pointed outward slightly.
Bend down until your knees are over your ankles, then straighten your legs. This completes one rep.
Complete three sets of 15 reps.


Bridge

This pose may be considered a gentler inversion in a more rigorous yoga practice, but it’s an amazing tool to tone up the outer thighs and your glutes:
Begin lying flat on your back with your arms along the sides of your body, with your palms facing down. Bend your knees, placing your heels as close as you can to your bum.
With your palms and feet pressing firmly into the ground, lift your hips up. Keep your palms on the mat or clasp your hands together below your pelvis, extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough, you can also hold your ankles.
Stay here for 10 deep breaths, lifting your hips up as high as you can.
Try three to five rounds of the pose, holding for 10 breaths each time.
SOURCE : www.popsugar.com



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