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Hip, Butt And Thigh Workout

By Rachael Attard, Updated Nov 18, 2019

This is a great hip, butt and thigh workout that will tone up these areas but won’t increase the size of your legs.

I actually really enjoy these type of workouts and whenever I’m not feeling super motivated, I’ll do something like this as you get to lay down for some of it ;)

I have posted another workout like this so have a read of this one too!

HOW TO COMPLETE THE CIRCUIT

  • Complete each exercise for 45 seconds. If it is a one legged exercise, make sure you do 45 seconds per leg.
  • Try to keep rest to a minimum.
  • Complete 3 rounds in total.
  • Don’t forget that the exercises are supposed to be slow and controlled. So focus on this, rather than trying to do them as fast as you can.

WATCH THE HIP, BUTT AND THIGH VIDEO 

THE EXERCISES

1. STRAIGHT LEG DONKEY KICK + SIDE KICK

Try to focus on using your butt for the kicks, not the momentum.hip butt thigh workouthip butt thigh workout

2. LYING HIP OPENERS 

Keep your feet off the ground for an extra challenge. If it’s too difficult, you can keep your feet on the floor. thigh workout

3. SWIMMERS

Lift your hands and feet as high as you can. But again, make sure you are using your butt to lift your legs, not the momentum. If it becomes too difficult, you can rest your hands and head on the floor.thigh workout

4. STANDING SEMI CIRCLES 

This one is harder than it looks, and works both of your legs. Try to make a semi circle and keep your foot as high as you can.hip butt thigh workouthip butt thigh workout

5. BACK EXTENSION 

I always used to do this exercise for my lower back. But if you really concentrate on using your glutes when you lift up, you will feel it more in your butt than your back. It might take a bit of practice to activate the right muscles, but it will burn your butt! If you want to make it a bit more challenging, you can hold a weight.hip butt thigh workouthip butt thigh workout

You can add ankle weights to all of these exercises if you want to work a bit harder! These are the ankle weights that I have.Amazon ankle weights for blog

Buy ankle weights here

If you have any workout requests, please comment below! I hope you enjoy this workout. :)

I should also mention my 3 Steps To Lean Legs Program which is designed to help you get lean and toned legs.

So if you like this style of training that gives you a toned look without making you bulky, my program might be perfect for you :)

Love Rachael Xxbest fitness program for women

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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3 comments on “Hip, Butt And Thigh Workout”

    Shanna Cooper says:

    Hi Rachael! I am a 5 foot tall woman who does cardio 5 days a week (running or walking at a steady pace) and body weight toning exercises 3-4 times a week. I do use light hand weights but because I tend to build muscle rather easily in my legs and glutes (Im a former gymnast)..would you recommend staying away from ankle weights to slim my glutes and thighs out? Thank you!

      Rachael Attard says:

      Hi Shanna, sounds like you’re very dedicated with your exercise – well done! Ankle weights shouldn’t bulk you up, it’s more the type of exercises that you do. The ones I mentioned in this blog post are great, just try to avoid all the typical ones such as squats, lunges, burpees, etc. Also have a read of this blog post on how to do weights without getting bulky, which will give you some more tips xx