Fredi Magazine Spring 2016 / Volume 2 Issue 1 - Page 50

» 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 50 • fredi spring 2016 pletes 1 rep. Repeat 10-15 times per side. HEALTH&FITNESS //