Monday, April 17, 2017

Butt Exercise Mini Series - Outer Thigh Leg Lifts

Outer Thigh Leg Lifts


The Outer Thigh Leg Lift exercise sometimes referred to as the Abduction Leg lift, the main muscle groups targeted are the gluteus maximus (main butt muscles) and your hamstrings. Incidentally the main muscle that is used here for lifting the legs sidewards is also the gluteus maximus, it’s just the extension of the muscles that wraps around the side of the leg down into the knees.


It has to be said that outer tight leg lifts are great at toning and defining, however since you are not working with any weights, the amount of sheer muscle building as compared to Squats or Lunges is minimal, this exercise is great for adding definition to the side of the thigh and create a rounder, more wholesome look to both the thigh and the butt.



Outer Thigh Leg Raises


Outer thigh leg raises, when done properly will add tightness to the outer side of the thighs to pull up any saddle bags that might be present. If done properly will also work the outer thigh area aerobically and help to reduce any fat deposits such as unwanted cellulites or access fat.


An important point to note here is that because this exercise does not involve weights, you need to push the reps rather than the weights. Look to be doing as many reps as possible on sets, don’t just do 12-15 and call it a set. The final rep should be quite difficult and a challenge.


As with doing other exercises with weights, the final rep is the most important rep, it is the rep that will do the most benefit to you and in this exercise will create the best muscle tone, don’t short change your work-out by not going to the final rep. At the peak of the final rep it is also important to try hold rep for a moment before finishing the set.


Keeping the chest lifted, exhale and raise your right leg out to the side away from the body to a height of at least 45 degrees. Flex the foot, holding the lifted position for two seconds. Breathe in and slowly lower the leg back to the start position. Repeat 10 to 15 or more times on the right side before switching to the left. Slowly build up to three sets of 15 repetitions or more. For variation this exercise can also be performed with the leg turned in or out.


You will read in most other places that you should do 10-15 reps at most, I would like to again restate that I feel it is vitally important that you reach that last difficult rep before giving up to gain the most from your exercise. This may take up to 25 or even 30 reps and as you get more fit it may even extend to 40, in either case it should still be done.



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