People ask me all the time, ‘what is the number one body part to train’? The answer…it’s a tie between their Core and their Glutes/Hip & Thigh area. You really can’t train one of the lastly mentioned Glutes/Hip & Thigh without effecting the other, so I always try to use compound exercise for the lower body that target these three areas most effectively.
A classic that I go back to in nearly every other workout with my clients is the Step-Up. This exercise is essential in your Hinney-Heightening quest, plus it boost a great cardiovascular challenge. You see the more muscles you use at once and the larger those muscle groups are the more muscle fibers you are going to recruit and fire, the more oxygen your body requires, the harder the heart and respiratory system have to pump and work for you which = better results in less time!
But I like to get a little creative with it.
- Start off with a bench, step or box that allows your knee to be at hip height or just slightly lower when your foot is flat on top of it.
- Now stand up onto the foot and tap the opposite foot next to hit. Lower the opposite foot, tapping the ball of your foot to the floor and step up again. Repeat 12-20 times per leg or Continually step alternating right/left leg.
- ADD-ON #1: make this more challenging by holding weights at your side or a medicine ball at your chest.
- ADD-ON #2: Press the weights or the ball over head when you stand up.
- ADD-ON #3: As you stand tall on your right foot kick your left leg back.
- ADD-ON #4: As you stand tall on your right foot squeeze your left leg out to the side
- ADD-ON #5: As you stand tall on your right foot kick you left leg forward.
The list of add-ons and options could go on, I think you get the point…find a bench or a step and climb on up and then step down and do it again…about 20 more times! It’s summer time, which means it’s outdoor workout season. Get creative! Try this move twice per week for 8 weeks and you might not be so scared of shorts this summer.