The Best Inner Thigh Workouts At Home

The Best Inner Thigh Workouts At Home

The ideal inner thighs workout – the one that blasts fat while building muscles – is challenging to come by. Let’s target the inner thigh muscles (and the ones around the inner thighs) with the following strengthening and toning workout.

Here are exercises guide on the picture below (Picture 1)

Follow the instructions of the exercises:

1.SIDE LUNGES WITH KETTLEBELL

Instructions:

• Starting position – Standing with your feet together, hold a kettlebell in front of you with your arms extended down.
• Taking a giant step with your left leg to your left and keeping your body facing forward, bend your right knee and sit back (bring right thigh in line with the floor). Keep your left leg straight.
• Hold this position for about 5 seconds, then push off your right foot to get back to the starting position.
• Repeat with the opposite leg to complete one rep.

PERFORM 12 TO 15 REPS ON EACH SIDE.

2.ADDUCTOR SQUEEZE WITH PILATES RING

Instructions:

• Starting position – laying on the right side with your legs extended and straight and a Pilates ring between your ankles.
• Exhaling, press the left leg down, then inhale and release.
• Reach your left arm up to the ceiling, to make it even harder.

PERFORM 12 TO 15 REPS ON EACH SIDE.

3.PLIE SQUATS

Instructions:

• Starting position – Standing with your legs two to three feet apart, your hands on the hips and toes turned out.
• Pushing your hips back, lower your body to get your thighs parallel to the floor.
• Hold this position and push yourself back to the starting position slowly.

BEGIN WITH 15 REPS, AND WHEN YOU FEEL READY TO GO UP TO 3 SETS WITH 15 REPS.

4.SUMO SQUATS WITH KETTLEBELL

Instructions:

• Starting position – Standing straight with your feet beyond shoulder width, pointed your feet to 45 degrees away from your body,
• Bending your knees, send your hips backwards and lower your body as much as you can without compromising your posture.
• Keeping your core engaged and your back straight, lower down without touching the floor with the weight
• Rising body back up to the starting position.

PERFORM 4 SETS OF 15 REPS.

5.SUMO SQUATS WITH MEDICINE BALL

Instructions:

• Starting position – the same position as the previous exercise, with a medicine ball instead of the kettlebell.
• Stabilizing your core, activate the abdominal muscles and protect your back from injuries.
• Hold the medicine ball in front of your body and squat down to get your legs parallel to the floor
• Exhaling, stand up and raise the medicine ball above your head
• Squeezing your glutes, raise the ball above your head, hold a while and back to the starting position

PERFORM 3 SETS OF 12-15 REPS, AND REST 30 SECONDS BETWEEN SETS.

6.CLAMS

Instructions:

• Starting position – laying on your side, with your legs together, and knees slightly bent.
• Keep your head, heels, buttocks and hand on the floor.
• Keeping the bottom leg still start rotating your top knee upwards and toward the ceiling.

PERFORM AS MANY TIMES AS YOU CAN IN 60 SECONDS.

Second part: Begin with your knees fully bent, and both feet pointing behind your body – parallel to your hips.

Repeat the same movements as above for as many times as you can in 60 seconds, then turn on the other side.

7.PLIE JUMPS

Instructions:

• Starting position – Standing with your legs wider than shoulder-width apart.
• Toes should be slightly turned out, arms at sides.
• Squatting into the starting position, get your thighs parallel to the floor.
• Jumping explosively as high as you can, keep your legs apart and extend your arms straight overhead

PERFORM AS MANY REPETITIONS AS YOU CAN IN 30 SECONDS.

Original article and pictures take womens-fitness.org site