Do these 4 moves that'll leave your backside and thighs trim and toned. Do 2 to 3 sets of each move on 3 non-consecutive days a week. Increase the fat you burn with a rest of 30 seconds in between sets.
1. STANDING HIP EXTENSION. Stand upright. Place hands on your hips, with feet hip-distance apart. Slowly lift your leg up to the side as high as it can go, hold for 2 seconds, then slowly lift down. Repeat 10 times. Do 3 sets. Repeat with the other leg.
2. SINGLE CROSSED LEG STRETCH. Lie on your back. Make sure your hips are firmly planted on the floor. Raise your lft leg at a 90-degree angle, and cross your right leg over the left leg at the knee areas. Grab the back of your left thigh with both hands and exert pressure against your cupped hands by pushing against the hands while your hands are pulling the leg forward. You should feel a resistance between your hands and the raised leg. Hold the stretch for 8 seconds. Then slowly release pressure without letting your hands go. Then stretch again for another 8 seconds. Repeat 10 times. Do the same instructions with the opposite leg.
3. SINGLE LEG RAISE. Lie facedown on the floor and prop yourself up with your forearms bent at the elbow and your legs bent at the knees. Brace your abs to keep your back straight. Raise the right leg at a 90-degree angle, so that you form a letter "L" from the hip. Hold for 5 seconds. Lower slowly. Do 10 to 12 reps. Do 3 sets. Repeat with the left leg.
4. SIDE HIP ABDUCTION. Lie on your left side and tuck your right arm under your head for support with your left arm crossed infront of you. Your right leg is on top of the left leg which is bent slightly at 45-degree angle. Keeping your lower back aligned, lift your right leg up as high as it will go. Your raised leg should be in line with the rest of your body (and not leaning forward or backward because of your weight). Hold the raised leg for 5 seconds then lower slowly. Do 8 to 10 reps on each side. Do 3 sets. Repeat with the other side and the other leg.
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