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Exercise tips waist down

Toning exercises for the waist down. (Calfs, thighs, hips, saddlebags etc)

Saddlebag Slimmers

You can do this exercise standing alone, holding on to a chair, or gripping your kitchen counter for support. It tones your outer thighs.
Directions:
1) Stand up straight, and lift your right leg out to the side. Then lower it.
2) Repeat 10-12 lifts, then turn around and repeat with the other leg.
3) Try not to lean as you do the exercise.
Variation: Add a light ankle weight as you do the exercise.

Outer Thigh Press

You'll feel your upper legs growing stronger and your cellulite lifting away with this simple exercise.
Directions:
1) Stand with your feet together, your left hand on the back of a sturdy chair for balance.
2) Your back should be straight and your abdominals tight. Don't allow your body to lean as you do the exercise.
3) With your right foot flexed, slowly lift it out to the side, then lower it. The movement should be slow, tight and deliberate.
4) Repeat for 8-12 lifts with your right leg. Relax for a few moments and repeat.
5) Then switch legs, after turning your body around or moving the chair to the other side of your body. Do two sets of 8-12 lifts.

Outer Thigh Leg Lift

This exercise produces quick results, giving you stronger and more shapely thighs. It's also easy to do while watching television or relaxing on a carpet.
Directions:
1) Lie on the floor with your left side down. Your head, shoulders and hips should all be aligned.
2)Bend your left leg, putting your right hand in front of you for support and balance.
3) Keeping your right leg straight and your foot flexed, slowly raise your right leg. Hold for a moment, then lower your leg. Repeat for 8-12 reps. Relax and repeat.
4) Then, turn around or turn over onto your other side and do two sets of 8-12 reps on that side.
Variation: Rather than lifting your leg, move your top leg forward and backward slowly. You will feel a slight burning as your body gets used to this movement.

Inner Thigh Press

Get to know your adductor's or inner thigh muscles with this exercise.
Directions:
1) Stand with your feet together and hold a sturdy chair with your hand, for balance.
2) Hold your body and back straight and tighten your abdominal muscles.
3) With your right leg flexed, move your right leg in front of your left. Squeeze your inner thigh as you move your leg, using a slow and controlled movement. (Leg swinging won't give you any workout!)
4) Return your leg to the starting position and repeat, doing 8-12 lifts. Then rest and repeat.
5) Turn around or move the chair to the other side of your body and repeat the exercise with your left leg.

Inner Thigh Leg Lift

This exercise tightens the adductor's, the inner thigh muscles. The stretch is also good for your body overall.
Directions:
1) Lie on the floor on your left side, making sure that your head, shoulders and hips are all aligned. Prop up your head with your left hand and place your other hand, relaxed, in front of you for support.
2) Bend your right leg and place it on the floor in front of you.
3) Slowly raise your left leg off the floor about 8-10 inches (higher as you get stronger). Try to keep the leg straight, toes flexed.
4) Pause at the top of the movement and hold, then lower your leg back to the floor.
5) Do 8-12 lifts on the left leg. Then relax and do another set.
6) Turn onto the other side and repeat for two sets with right leg lifts.

Leg Lift

This easy exercise will get you started on a great butt-tightening regimen.
Directions:
1) Find a sturdy chair and position it in front of you, with your hands holding the top of the chair back.
2) While standing straight, lift your right leg back behind you, keeping the leg straight. Then bring the leg back to the floor.
3) Repeat with your right leg for 10 repetitions. Then continue with your left leg.
4) After one repetition on each side, do another full set. Build to 5 reps of 10 on each leg.
Variation: To build stronger thighs, too, bend your knees slightly while doing this exercise.

Pliers

Here's a dancer's exercise that strengthens both your buttocks and the tops of your thighs.
Directions:
1) Stand straight, with legs about 18 inches apart. Squat down, then rise, returning to a full standing position.
2) Keep your knees positioned directly over your feet; try to keep them from falling to the center.
3) Keep your heels squarely on the floor and keep your buttocks firmly tucked under you with your back straight and perpendicular to the floor.
4) Repeat for 10 repetitions, building to 50 reps.
TIP: For a deeper workout, squat all the way to the floor; your heels will leave the floor.

Squats

This exercise starts out easy, but you'll feel the strength you're building as you add reps.
Directions:
1) Stand straight, with legs about a foot apart.
2) Bring arms forward straight out in front of you as you squat.
3) Keep buttocks tucked underneath you and feet firmly on floor.
4) Repeat for 10 reps, building to 50 reps.
Tip: As you build endurance, try to deepen your squats.

Reverse Lunge

Ready, set, lunge. This great exercise builds flexibility and is a great prep before jogging or biking.
Directions:
1) Stand straight, with your legs about a foot apart.
2) With hands at the waist, bring the right leg back into a knee bend. Then come back to a standing position.
3) Repeat with the left leg.
4) Do 10 reps, building to 50 reps.

Butt Lift

This is a great tush-tightener that also adds flexibility in your lower back.
Directions:
1) Lie on your back with your knees bent, about 6-8 inches apart, and your arms at your sides.
2) Lift your buttocks off the floor, keeping your back straight.
3) Repeat for 25 reps, building to 100.
Variation: For even tighter glutes, tighten your buttocks as you lif
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