The waist, hips and thighs are centrally located regions of the body that can be toned with the right blend of exercises. To get the best benefit, you can include exercises that work more than one of these areas simultaneously. These are referred to as multi-joint, or compound exercises.
Plank Lifts
A plank lift is a variation of the isometric plank pose that is done in yoga. This exercise targets your abdominal area. Lie face down with your hands and toes slightly wider than shoulder-width apart. Carefully push yourself off the floor, lift your hips in the air and look between your legs at the wall behind you. In a controlled motion, lower your hips down and look forward. Continue to lift and lower your hips for a set of 15 to 20 reps. The important thing to remember with this exercise is to let your abs do the work.
Lunge and Twist
Lunges with a twist work your thighs, hips and waist simultaneously. Hold a medicine at arm's reach in front of your chest and step forward with your right foot. As soon as your foot touches down, bend both knees and lower your body. When your knees form 90 degree angles and your right thigh parallels the floor, rotate your body to your right as far as possible. After holding briefly, reverse the movement and repeat with your left leg leading. Continue for a set of 10 to 12 reps. While doing these, keep your back straight and eyes in line with the ball.
Abdominal Pull-ins
Abdominal pull-ins work your abs and they are performed with an exercise ball. Place your lower shins on top of the ball and your hands shoulder-width apart on the floor. Your body should be in a push-up position at this point. Slowly pull your knees in toward your chest by rolling the ball on the floor and hold for a second. Carefully extend your legs back out and repeat 15 to 20 times.
Standing Abductions
Standing abductions work your hips and outer thighs. Stand with your left foot on the floor, your right foot slightly lifted and your left hand lightly placed on a chair or wall for balance. In a steady, sweeping motion, raise your right leg laterally as high as possible. After holding for a second, lower your leg, repeat for 10 to 12 reps and switch sides. To make this exercise more challenging, fasten ankle weights to your lower legs.
Squats
Squats work your thighs and hips and they can be performed with dumbbells. Stand with your feet shoulder-width apart while holding the weights at your sides. Keeping your back straight and core tight, lower yourself down by bending your knees. Once your thighs parallel the floor, stand back up and repeat for 10 to 12 reps. When lowering, do not allow your knees to go past your toes.
Stiff Leg Deadlifts
Stiff leg deadlifts can be performed with a barbell and they target your hamstrings which are found on the backs of your thighs. Stand with your feet shoulder-width apart while holding the bar in front of your thighs with an overhand, shoulder-width grip. While keeping your legs straight, bend forward and lower the bar towards the floor. Once you feel a strong contraction in your hamstrings, stand back up and repeat 10 to 12 times.
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