Welcome to the Cake and Thigh Highs Section!
With the newly found addiction for a plumper butt and tighter thighs, this section goes out to all you addicts. Bathing suit season can be all year round, so don’t wait until a month before your debut to get it together.
Below I have included my top exercises to get you in tip-top shape;
1.Single-Leg Glute Bridge
On the floor, lying on your back with your knees bent, place your feet flat on the floor near your butt and hip-width apart. Keeping your knees in line, extend your right leg. On an exhale, squeeze your butt and push your hips up toward the ceiling as far up as you can go. Hold that position, then lower until your butt hovers right above the floor, and repeat without ever touching the ground.
2. Hydrants with Leg Extension
Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. Lift your right knee toward the sky, then extend the right foot straight out to the side. Hold before you bend your knee again, and bring your leg back to starting position.
Recommended: Repeat for 1 minute to 1.5 minutes on the right side before you switch to the left.
3. Curtsy Lunges
Stand with your feet shoulder-width apart and your hands on your hips. Keeping your hips square, cross your left leg behind you and step backward as you lower your left knee toward the floor. Your right knee should remain directly above your right ankle. Hold and then press into your right heel as you stand and extend your left leg into a side kick.
Recommended: Repeat for 1 minute to 1.5 minutes before you switch legs.
4. Squat to Sumo
Begin with your feet about hip-width apart and your toes pointing forward. Keeping your knees directly above your ankles, sit back into a squat. Press into your heels and pulse in this position as you turn both feet out about 45 degrees, then back to the starting position.
Lie on your back with your arms at your sides with your knees bent and your feet on the floor.Lift your hips toward the ceiling. Hold for 2 counts, and then lower back down.Repeat the lifts for 1 minute, squeezing your butt and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
Challenge: To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 6 seconds.Keeping your hips up, place your foot back on the floor and then lower your hips.
Recommended Set: Repeat this exercise for 45 seconds; switch sides and do the move for another 45 seconds on the other leg.
6.Single-Leg Squat with Towel
Stand with your feet together and place your left foot on top of a folded towel. Shifting your weight to your right leg, slide the towel out slowly to your left. Then slowly return to the start position.Work this side for 45 seconds, keeping your elbows bent and your fists together near your chin.When you squat, your right knee should bend between 45 and 90 degrees.
Recommended: After 45 seconds, switch legs and do the squats and slides for another 45 seconds.
Stand with your feet together and your hands on your hips.Then lunge forward with your left leg. Jump up, switch legs in midair, and land with your right leg in a forward lunge. Continue these explosive lunges, alternating sides, for one minute.Keep your fists up in front of your chin and push off the floor with both feet. Your front knee should be bent 90 degrees and align over your ankle.
8.Squat with Ball
Place an exercise ball between the wall and the curve of your lower back. Stand with your feet shoulder-width apart. Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Hold this position for 4 seconds and then stand back up.
Recommended: Start with 5 reps and work up to 12. Rest for 45 seconds and do another set.
9.Toe Squat with Overhead Reach
Chair pose, abs engage, inner knees and ankles touch, hips lowered to a half-squat, dumbbell over your head. Now come up onto the balls of your feet and keep your lower legs controlled as you lower and lift your butt, about 4 inches. Take your time and keep yourself steady as you lift and lower, between 8 and 12 times.
Begin standing with your back to a chair, feet hip-width apart. While keeping your weight centered on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair. Hold right before you would sit down and return to standing while keeping the core engaged.
Recommended: Do 3 sets of 10-15 reps.