Saturday, July 8, 2017

The Best Exercises For Inner And Outer Thighs!


These creative moves, developed and modeled by DanceBody creator Katia Pryce, work your outer thighs in ways you didn’t know were possible. (But do not psych yourself out– while they may look fancy, they’re in fact simpler than you think).

As you’ll see, the rep count for each move is quite high considering that it’s designed to completely fatigue the muscles on each leg. This is also why you won’t be switching sides after every exercise.

You can do all the moves using just your body weight but make sure to squeeze legs, glutes, and abs to create your own resistance. Otherwise step it up a notch for the external thigh moves and ankle weights for the inner thigh moves. And go slow: If you fake it by rushing the reps and kicking your legs around, you won’t see results.

HOW IT WORKS:

Start by lying on your left side and complete the prescribed number of reps for the outer thigh moves targeting the right leg. Then complete all the moves for inner thighs targeting the left leg. Repeat all moves on the opposite side.

How to tie the resistance band: Stand with feet hip-width apart and tie band just above your knees. There should be light tension in the band.

TOP 4 MOVES FOR OUTER THIGHS

1. TWO PUMPS

  • Lie on your left side, supporting head with left hand, left leg bent, right leg extended, core tight, and right hip stacked directly on top of left hip.
  • Flex right foot and lift toward ceiling: one pump to lift halfway up, one more pump to raise as high as possible.
  • Lower in two distinct movements. (Do not let hips to fall back, which would imply you’re not engaging your core.)
  • Do 30 reps per leg.
2. CHECK MARK

  • Start in the same position, lying on your left side.
  • Point right toes and bring best knee in front of navel, squeezing abs. Extend right leg on a diagonal as far as possible.
  • Do 20 reps per leg.
  • From the same starting position as above, push up onto left forearm.
  • Extend right leg, point toes, and move leg from front to back as if you were drawing an arch up and over left leg.
  • Your goal: Get your right leg as perpendicular to your torso as possible at the front of the arch.
  • Do 20 reps.
3. THE BURNER

  • Starting in the same position as above, flex right knee to chest with right foot flexed, engaging abs and right obliques.
  • Touch right hand to ground behind you for added balance. Now point right foot and extend leg, bringing right hand back to front. Next squeeze glutes and bend right knee, bringing heel toward butt.
  • Repeat the whole sequence 20 times.
TOP 4 MOVES FOR INNER THIGHS

1. SINGLE SWEEP

  • Grab your ankle weights. From the same beginning position lying on your left side, bend right knee and place right foot on the ground behind left leg.
  • Now flex left foot and lift leg as much as possible, then lower till foot is 2 to 3 inches off the ground.
  • Do 25 reps.
2. HEEL PRESS

  • From the same position, lift left leg 2 to 3 inches off the ground.
  • Flex left foot, draw left knee toward chest, crunch abs, then press heel away, extending left leg without letting it touch the ground.
  • Do 25 reps.
3. COMBO

  • From the same position, raise left leg 2 to 3 inches off the floor and flex foot.
  • Bring left knee toward chest while engaging abs.
  • Then extend left leg in front of you, so leg is perpendicular to upper body, forming an L.
  • Bend knee back to crunch position, then push heel away, extending hip to go back to starting position.
  • Do 20 reps.
4. DANCER LIFT

  • This functions as an abs move. From the same position, point both feet and raise right leg high towards ceiling.
  • With right hand, hold thigh, calf, or heel, depending on flexibility (avoid holding back of knee to protect your joints!).
  • Brace core and draw straight left upper hand to meet right leg. Gradually lower left leg with control.
  • Do 20 reps.

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