Ladies, summer is here and if you have not yet started to work on your bikini body, it is better to get down to work. The hardest part is strengthening and shaping your hips and legs, so I will offer a brief but effective training just right for them.
Here are the 6 inner thigh exercises:
1. Plie / sumo squats
1. Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides and your thighs parallel to the floor.
2. Raise your heels off the floor and squeeze your calves.
3. Lower your heels and return to the starting position.
4. Repeat until set is complete.
Keep your abs tight, your back straight and maintain your knees in line with your toes. Breathe out as you raise your heels and squeeze your calves and then slowly lower your feet to the starting position.
The plie squat with calf raises is a great exercise to strengthen your legs and glutes. This exercise targets the muscles on the back of the lower legs, your calves, but due to the plie squat position you’re in, it also strengthens your glutes and inner thighs.
2. Plie / sumo pulses
Add pulses at the bottom of your sumo squat to target glutes and inner thighs.
Start in second position, with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
While holding second position, make small pulses up and down, moving about an inch. Do two sets to three sets of 20 pulsing reps.
3. Single leg lateral hops
4. Bridge raises
1. Lie on your back with your hands by your sides and your knees bent.
2. Lift your hips off the mat, while keeping your back straight, and pause for 1 second.
3. Return to the starting position and repeat the movement until the set is complete.
When doing the glute bridge, press down through the heels to lift your hips and keep your core and glutes tight. Maintain the upper body relaxed and keep the knees bent at a 45-degree angle. Exhale as you lift your butt off the floor and inhale as you return to the starting position.
The glute bridge isolates and strengthens the glutes and improves spinal stabilization. If you add some extra resistance, it becomes a very effective butt building exercise.
5. Raised bridge pulses
6. “The thigh gap toner”
Whenever you do an inner thigh workout, try to remember “quality over quantity”. Focus on proper form and breathing until you feel the burn. This is more important than worrying about the number of reps you do.
At home or out walking, you can take benefit from the stairs for an excellent training to make perfect legs.
Climb up and step down with a normal pace.
Climb slowly sideways, shifting the lower leg over the top, crossing them. Keep your head up. Get down normally and re-climb, but now turn to the other side.
Stand on the bottom stair with the right and then with the left foot, and then step down. Shift your legs (right up, left up, right down, left down) ten times. Repeat the exercise, but now start with the left foot.
Climb the stairs two at a time and go down one by one.
Place your right foot on the first or second step, bend the knee and go down to a half a squat. Let the right knee be aligned with the ankle as you do this. Push with the right foot to return to the starting position.
Repeat the exercise with the left foot. Shift your legs until you make a total of 20 squats.
Once again climb and go down the stairs at a normal pace.
Beautiful and sexy legs are one of the most powerful adorn of the female body, but rare are the lucky ones that nature has gifted with such a “perfect pair”. So work on ladies!