» thunder thighs
STEP
ONE
Photos courtesy of cbella photos
GOODBYE NDER
THU
BY ROBINA ABRAMSON, BSCN, MN, PT
One area that many of our clients are concerned with
is their outer thighs. People tend to gain outer thigh
weight due to hormonal changes, sedentary lifestyles,
STEP
TWO
or just plain ol’ genetics; regardless of the culprit, we
all want it gone! Check out this great workout that
targets those stubborn thighs. Complete each exercise
for 10-15 reps for three cycles. Enjoy!
SUMO SQUATS
CABLE LEG
Stand sideways at a low pulley cable machine
[ Repeat this exercise 15 times ]
and attach the ankle strap to the ankle furthest
Begin the exercise by standing with your feet 4-6 inches wider
from the pulley. Position yourself away from
than your shoulder width, with your toes pointed out to a 45-de-
the pulley until the cable is taut with the weight
gree angle. Place a heavy barbell by your feet. While maintaining
slightly lifted. Your weighted ankle should be
good posture, position your shoulders back with your chest out,
just crossed over the unweighted ankle. Begin
and slowly descend by bending at the knees and hips. Your knees
the exercise by moving the weighted ankle
should be flexing outwards when in the low squat position. While
away from the weight stack. Make sure you
grabbing the weight, return to the starting position as you squeeze
maintain good posture with your shoulders
your buttock muscles and outer thighs.
back and chest out. The pulley should be in line
with your body when you pull it. Return back to
your original position; this is 1 rep. Continue for
a total of 12-15 reps.
CLAM
+ with Resistance Band
Lie on your side with your hips and knees at a 30-degree angle.
ONE
While keeping your feet touching and not moving your pelvis, open
your knees while contracting your buttock muscles. The movement
should be very slow and concise. You can place your hand on the
lateral part of your buttock to make sure you are contracting the
muscles. Return your knees to the starting position. This comTWO
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• fredi spring 2016
pletes 1 rep. Repeat 10-15 times per side.
HEALTH&FITNESS //