In sidelying we are able to target the muscles of the outer hip. These are so important in the helping to keep the pelvis stable and awesome for toning and sculpting the trouble spots on the hips and top of your thighs. Don't rush through these - the slower you do the moves, the harder you have to work, the better the results. Add a leg weight around your ankle for the added challenge.

Side Butt Series - Lift And Lower - Progression -  Pulses

1. Side Butt Series - Lift And Lower - Progression - Pulses

GOAL: Strengthen and tone the butt and support the pelvis

SET-UP: Side lying

PROPS: Theraband

REPETITIONS: 8x

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Inhale breathe into the back and sides of your ribcage as you flex the foot. Exhale - draw the belly button to the spine to stabilize the pelvis then lift the top leg up off the bottom but only as high as you are able to keep your hips square, even and inline with each other. Be careful not to hike the top hip as you move. Hold Position and lowe an inch and lift back up an inch. Repeat. Inhale point the toes and return the leg to the start position.
Side Butt Series - Lift And Lower - Progression -  Bend & Stretch

2. Side Butt Series - Lift And Lower - Progression - Bend & Stretch

GOAL: Strengthen and tone the butt and legs and support the pelvis

SET-UP: Side lying

PROPS: Theraband

REPETITIONS: 8x

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Inhale breathe into the back and sides of your ribcage. Exhale - draw the belly button to the spine to stabilize the pelvis and press the heel into the theraband and extend the leg out toward the end of the mat as if you were trying to stamp the wall beyond the mat. Inhale return the leg back to the start position. Be sure to keep the hips square and even and don't let the top hip hike.
Inner Thigh Series - Progression - Pulses

3. Inner Thigh Series - Progression - Pulses

GOAL: Strengthen and tone the inner thigh

SET-UP: Side lying

PROPS: No Props

REPETITIONS: 8x

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Inhale breathe into the back and sides of the ribcage. Exhale draw the belly button to the spine and lift the leg up, squeezing it up toward the bent top leg. Hold the position and lift the leg up an inch and lower back down an inch. Repeat. Inhale lower the leg to the start position
Tags: Butt, Legs, Postnatal