Push yourself back to start. Shape is part of the Instyle Beauty Group. Check out these body transformations from lifting weights.). This tough thigh-slimming exercise improves flexibility in your hamstrings and hips while also toning your core, legs, and back. Start kneeling and bend both elbows down to the floor below your shoulders, hands clasped. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. You can do all these moves with just your bodyweight. Next, lift left knee (keeping it bent) straight out to the side of your body, trying to bring it up to hip height. Don't let your knee extend past your toes). Take a big step to the right, then push hips back, bending right knee and lowering until right knee is bent to 90 degrees. How to: Stand with your feet hip-distance apart. ), How to: Place a mini resistance band a few inches above ankles, and stand with feet hip-width apart, knees slightly bent. I've put together 22 of my favorite resistance band exercises you can try at home or in the gym. If an injury prevents you from jumping, try quickly alternating your legs with a rear tap instead of the jump. The pelvis should be positioned so that it is parallel to the shoulders and the floor. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. Then stand up straight, bend your right elbow, and bring your hand toward the right side of your chest. 2. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. At the top, lift arms straight up overhead and press up onto toes. Bring one foot down, followed by the other, keeping your legs about a foot apart, and tension in the resistance band. They’re literally what keep you moving all day, so building strength in your lower half (yes, butt included) is crucial. Press your shoulders down and lift both legs slightly off the floor. Do the same on your left side. Bring your left knee toward your chest as you extend the right. Land with your left foot stepping out to the side and back into your squat position. Sure, bodyweight workouts are great when you're on-the-go and don't have access to a gym. Bend knees and lower hips until left thigh is nearly parallel to the floor. Pause, then return to start. Push through left foot to stand. Be sure to couple your lower-body and thigh workouts with cardio exercise, a healthy diet, and other strength workouts to make the most of these thigh-slimming exercises. lateral pelvic tilt exercises. Complete all reps on one side before switching to the other. How it works: Do 15 reps of each move back-to-back without rest, up to four days a week. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. That’s one rep. Do the same on the way back down. Next, as you rise up out of the plié, slide your left heel back in towards your right, straightening your legs and returning to start position. Then slowly bring left thigh back to starting position. ), How to: Start lying on back with arms by sides, legs bent at 90 degrees (shins parallel to mat) and feet on stability ball. (Remember: You're doing seven or eight total. Complete three to five rounds total. Wrap a resistance band around your right foot, then stand on the other end with your left foot. Pull your top hand up until it’s fully extended in the air, then slowly lower back down until your hand is at shoulder height. Without moving any other part of body, slowly raise right leg as high as you can. Lift your left knee off the floor, bending your left heel in closer to your body.