This is a hips and outer thighs workout for women, that will target these difficult areas.

Unfortunately, women tend to naturally store fat here. And as I always like to remind you, you cannot spot reduce fat.

So f you want to lose fat effectively, you need to do a combination of cardio and resistance training like this one.

And most importantly, you need to eat a healthy diet!

You can do this workout on its own, or as a little circuit after your workout or cardio session. And you can do it practically anywhere.

Good luck! :)



  • Complete each exercise for 30 seconds and do all exercises on one leg, before moving to the other.
  • Rest and stretch for 1-2 minutes after each round.
  • Complete 2 rounds.

1. FIRE HYDRANT EXTENSION hips and outer thigh workout

2. ROTATING DONKEY KICK EXTENSION hips and outer thighs workouthips and outer thighs workout

3. LYING LEG LIFT + TUCK hips and outer thighs workouthips and outer thighs workout

4. PENDULUMhips and outer thighs workout

5. STANDING SIDE LEG LIFTShips and outer thighs workout

5. STANDING SIDE LEG TAPShips and outer thighs workout

6. STANDING SIDE LEG CIRCLES (both directions)hips and outer thighs workout

If you have any workout requests, please let me know. I would LOVE to hear them!

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

It includes cardio and full body resistance workouts like this one here. And it has an 8-week meal plan so you can be sure you’re eating healthy.

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

4 Responses

  1. Hi Rachael! Is this round of exercises similar to those in your ebook? How is your ebook organized in terms of workouts/cardio days?

    Thank you!!

  2. Hello Rachael! I have found your blog so helpful in creating an effective workout plan! I was wondering if you had advice on using a rebounder/trampoline for cardio and if it will bulk up my leg muscles? Thank you!

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