BBQ Buns and Thighs

BBQ Buns and Thighs - Learn more at http://HeidiPowell.net/2323
It’s officially summer and time for BBQs, swimming and sun! But are your buns and thighs ready? Ready to sport those shorts, swimsuits and even that little red, white and blue bikini for the 4th of July?

Buns and thighs (also known as the glutes, quads, and hamstrings) are often our biggest trouble spots. When covered by the blanket of energy we call body fat, they can look dimpled, thick, and unsightly! However, these are the biggest and most powerful (and most beautiful) muscle groups in the body! When we shape and develop them the right way, they can quickly become our biggest asset (no pun intended ;)!)

Here are my top three buns and thigh exercises to maximize shape and development to look your best in those skinny jeans, shorts and swimsuits!

Exercise #1: Squat

Proven to stimulate more of the glutes and hamstrings than any other exercise . . . the squat is the go-to for exercise #1. Try starting with 3 sets of 15 repetitions.

1. Start by standing in front of a chair, facing away from the chair. Your feet should be shoulder-width apart, your toes pointed slightly outward and your hips and knees fully extended.
2. Keeping your weight on your heels, slowly lower your hips onto the seat of the chair, as if you’re being pulled backward by your belt. Reach backward with your hands to help guide you.
3. Sit on the chair and allow the weight in your hips to shift backward, as you would when sitting normally.
4. Shift your weight forward, still keeping your weight on your heels, and stand up to the starting position, with your knees and hips extended. Use your hands to push off of the chair if needed.

Exercise #2: Lunge

Overall HUGE compound movement for the glutes, hamstrings AND quads…you’ll feel these more than ANY other movement…not just during, but for the next two days!! Try starting with 3 sets of 15 (hanging on to a stable object or in an open space).

1. Start by standing with your hips and knees fully extended, holding onto a chair or other stable object.
2. Take an aggressive step backward with your right foot, fully extending that leg and touching the floor with the toes of that foot. Allow your left knee to bend and your body to lower slightly to adjust for the movement.
3. Keeping your left knee directly over the toes of your left foot, drive through your left heel and draw your right leg forward to bring your body to a standing position.
4. Take an aggressive step backward with your left foot, fully extending that leg and touching the floor with the toes of that foot. Allow your right knee to bend and your body to lower slightly to adjust for the movement.

Exercise #3: Bridge Up/Marching Soldiers

This is a wonderful fine-tuning movement that really isolates the glutes and hits the hamstrings hard. Try doing 3 sets of these in a slow and controlled manner for 60 seconds each and you will not be able to ignore the burn! Get your glutes to talk to you!

1. Start lying faceup on the floor with your knees bent, your feet flat on the floor, and your arms relaxed at your sides.
2. Driving your left heel into the floor, raise your hips as high as you can and keep your right knee bent while lifting it as far as you can toward your chest.
3. Lower your right leg back to the floor and return to the starting position.
4. Quickly switch sides and drive your right heel into the floor, raising your hips again. Keep your left knee bent while lifting it as far as you can toward your chest.
5. Lower your left leg and hips back to the floor and return to the starting position.

After consistently working out your glutes, quads, and hamstrings with these 3 exercises, the only meaty thighs and fluffy buns that should be around will be those you buy to grill up for a summer BBQ dinner.

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13 Comments

  1. Kelly - August 9, 2013

    Perfect , nice to know my hr of legs,bums and tums will pay off in the end, can already see my thighs starting to tone up, so excited 🙂

  2. Ayla - August 8, 2013

    Thanks for the tips

  3. Lynette Frum - July 16, 2013

    I chose this post to comment on because I’ve always been self conscious about my lower body, especially my legs and rear! However since embarking on my lifestyle change and fitness journey, I have learned that I am stronger than the “cants” in my head! I’m more powerful than those that judge me and the most important thing I’ve learned is that without failure, there are no chances to succeed. So today, and everyday I will honor my curves and truly love myself because I am a powerhouse and can do more than what I’ve ever believed I could do..

  4. Patty Arostegui - July 16, 2013

    Thank you for these three exercise descriptions. I have MS and have every intention of trying to preserve muscle mass. If you ever have the time to suggest exercises that would help someone such as myself who does not have the ability to run or jump (not the best leg strength), you would definitely have my attention! My husband and I are followers of Chris and his amazing weight loss victories. But, above all of that, I’m more impressed with his compassion and determination to heal the whole body and not just weight loss. Success comes from both and what you do as a family reaches out to the body, heart, and soul! Thank you for that!!!

  5. Dana Courtney - July 16, 2013

    These are the areas I need to work on.

  6. Tami Fralick - July 16, 2013

    Love how you explain every exercise . I’ve been trying everything to loose weight and just can’t seem to do it.So I’m going to follow some of your tips and see how I do.

  7. Amanda L. - July 16, 2013

    This post interests me the most because I love summer BBQs, but don’t want the extra buns to show for it!

  8. Lori R Godaire - July 16, 2013

    Always trying to work on thighs and butt… one of my areas that acquires fat the easiest… 🙂

  9. Susan D - July 16, 2013

    Heidi, thanks for these exercises. I’ve been wearing longer shorts since my thighs and butt need some work. I’m hoping to be proud of my legs by the end of the summer.

  10. Amanda Ofstedahl - July 15, 2013

    This blog interests me the most because NO matter how flat my tummy gets or toned my calves get I still have these horrendous saddlebags! Such simple moves to transform one’s physique! Thank you!

  11. MARIA ELENA - June 24, 2013

    PESO 70 KILOS, LLEGUE A PESAR 98 KILOS., MI PESO DE SOLTERA SIEMPRE FUE 57 KILOS, LLEGO A 67 KILOS Y DE AHI NO PUEDO BAJAR MAS QUE PASA? HAGO TROTE ESCALADORA, CAMINATAS. Y DESEO BAJAR ESOS 13 KILOS POR FAVOR AYUDEME. TOMO UNA PILDORA TODOS LOS DIAS PARA EL HIPOTIROIDISMO, NO CONSUMO AZUCAR NI CARBOHIDRATIS MALO, COMO LA HARINA BLANCA QUE PASA QUE NO PUEDO LOGRAR MIS ANSIADOS 57 KILOS. MUCHAS GRACIAS.

    • Admin1 - June 28, 2013

      You can find help in our new book Choose More, Lose More for Life (you can buy it on Amazon however it’s only available in English at this time). Best of luck to you! 🙂

  12. jennie mcmurry - June 24, 2013

    no matter what i try and do . i cant seem to loose. i am going through menapause and all that woman problems, also I am still recovering from several surgerys I have had that do limit my exersise. but I do theraphy 3xs a week 2xs a day. my back and right shoulder are my weakness right now. I do walk , but only about 1/2 a mile a day is all my back will allow me. i would love to at least loose 60 pounds b4 my 50th birthday in September. that is what I am trying to do, but haavnt had much luck. going to get a doctor apt to a doctor to help me figure out what is going on with my body, hormones, thyroids . whatever it may be. this is very depressing for me. but I wont give up even though Im not looseing , staying the same for now.

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