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Transcript:

Tone the Thighs and Hips with a Resistance Tube

Hi, I'm Leslie Nesbit for About.com Health.

Today I'm going to show you 2 great ways to tone up those outside thighs and hips, and I'm going to be using a resistance band. So I've got one here. You might want to get one for yourself. They're inexpensive and you can work out your entire body with them. They're also very portable so you can travel with them or you can even take them with you to work, play or school.

Positioning for Thigh Toning

So grab the tube, one handle in each hand. We're going to step into the center of the tube. Make sure the tube is right underneath the center of the shoe, not forward to the toes or back to the heel of the shoe.

Thigh Toning with Resistance

We're going to put the handles together. Now we're going to grab just beneath the handle and pull the tube into the body. Keep it in tight. I recommend that you hold it with both handles. Now we're simply going to step side to side. If your tube has greater resistance, your steps will be smaller, less resistance your steps will be a little wider. You can even do 2 to the side, 2 to the other side.

Keep breathing as you do this, keep the knees slightly soft. If you want the move to be a little tougher, pull up on the tube. But keep the shoulders relaxed and down. The neck is nice and long.

So go for a set side-to-side of 15 if you're just beginning, 20 for intermediate, and 25 for advanced.

Advanced Thigh Toning

Now let's take a little more advanced move here, don't try this until you're ready. We're going to squat back to the heels and as you can see my feet are about hip distance apart. I'm going to bring the handle of the tube right up to the shoulder. It's important here that you don't let the wrists bend. Keep those wrists lined up with the back of the arm. Ok so check that before you begin.

Power Lifts for the Thighs and Legs

Now we're going to squat back and power lift to the side, then switch to the other side. So this move is definitely going to build your cardio endurance and tone up those buns and of course tone up those outside thighs. Try for 10, maybe take a little break, and go for another 10.

To learn more, visit us on the Web at Health.About.com.