Monday, October 17, 2011

#Fitness Tip: Biking Exercise for Hips & Outer Thigh

I have been biking a lot more since I got my Terry Symmetry and we moved closer to the bike trails, but I noticed that I need to work my hips and outer thighs out before I ride. I don't usually workout or stretch at all before hitting the trail, but yesterday I decided to look up an exercise that would work my hips and thighs out. 

Found a move called the Skater Squat that actually made a lot of sense for cyclers, so the girls and I tried it in the parking lot before riding. I did a few free standing and then used the bike racks to balance myself for the next few. Really did the trick and thought I would share for those of you looking for a good move to add for your hips. Going to use it myself from now on. 

From Spark People:

Starting Position

Stand with feet shoulder-width apart, hands on hips or behind back.

Action

Squat down slightly, bending from the knees, keeping abs tight.

EXHALE: Lift left leg to side as you bend right knee to squat. Hold for 1-3 counts.

INHALE: Bring leg back to center (keeping legs bent in the squat position). Straighten legs to come out of the squat.

Repeat on opposite side for one rep.

Special Instructions

Don't let knee of squatting leg go past toes. Lean slightly forward. Hold a chair or wall for balance if necessary.

Muscles Worked: Quads, Glutes, Hips, Outer thigh
To see an animated demonstration of this exercise, visit SparkPeople