Beach Worthy Thighs

By Juliane Kristine Morris

Nice, toned thighs are beach goals!  The sun is out, and the swimsuits are on to bask in the glory of summer!  Reaching your goal for those beach worthy thighs can be as simple as following these 4 exercises below.  Remember to increase the intensity, add weights or bands and increase reps and the number of sets.

Barbell Back Squat

  1. Squats are one of the most popular leg building and booty building exercises.
  2. Set barbell to your customized height on the squat rack (with or without weight)
  3. Step underneath the barbell and let it rest on your upper back muscles.  Place your hands on both sides of the bar. 
  4. While keeping your core engaged and your feet slightly wider than hip-width apart, lift the bar off the rack and step forward to begin squat. 
  5. Begin to move downwards into a 90-degree angle, keeping your core engaged. 
  6. Push back to standing position through your heels and squeeze your glutes. 
  7. Repeat 10-12 reps 3 sets. 

Glute Bridge

  1. Glute Bridges are known for relieving lower-back pain and strengthening your quads, hamstrings, and glutes!
  2. Lie face up on a mat with your knees up, feet flat and chin tucked. 
  3. Drive your pelvis and hips upwards, while keeping your core engaged and back neutral. 
  4. Squeeze your glutes, holding for 3 seconds. 
  5. Return to beginning position. 
  6. Repeat 15 reps for 3 sets. 

Deadlift

  1. Deadlifts are a full-body movement that strengthens your entire body!
  2. Position feet shoulder width apart with your toes under the bar. 
  3. Reach down for the bar, keeping core engaged, feet flat on ground, and your head and spine in a neutral position. 
  4. Squat down and grasp bar outside of lines with and over/under hand grip. 
  5. Lift bar by pushing upward with your legs and heels, not your back.  The bar should be as close to your shins as possible. 
  6. Squeeze your glutes at the top. 
  7. Lower bar to floor while keeping core tight and head and spine neutral. 
  8. Repeat 8-10 reps for 3 sets. 

Bulgarian Split Squat

  1. Bulgarian Split Squats are a lower body exercise that works your quads, glutes, hamstrings, and calves!
  2. Stand about 2 feet away from a bench or chair with your feet hip-width apart and core engaged. 
  3. Put your right foot behind you on the bench.(This will take a few tries to get a comfortable preference–your right leg will only be used to balance your movement).
  4. Bend your left knee down, allowing your right knee and leg to move naturally.  (Do not allow your left knee to pass your toes.  If this happens reposition your foot further from the bench.)
  5. Lift with your left quad, glute, and heel to return to the starting position. 

 

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