THE BEST EXERCISES FOR INNER AND OUTER THIGHS!
These great moves, designed and modeled by DanceBody creator Katia Pryce, work your thighs in ways you didn’t know were possible. (But don’t psych yourself out—while they may look fancy, they’re actually simpler than you think.)
The rep count for each move is pretty high since it’s designed to completely fatigue the muscles on each leg. (This is also why you won’t be switching sides after each exercise.) Thankfully, Pryce also provided a killer playlist (find it at the bottom of this article) that’ll help you stay on beat as the reps fly by.
You can do all the moves using only your body weight but be sure to squeeze legs, glutes, and abs to create your own resistance. Otherwise step it up a notch with a resistance band (a.k.a. TheraBand) for the outer 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.
1. TWO PUMPS
Lie on your left side, supporting head with left hand, left leg bowed, right leg broadened, center tight, and right hip stacked straightforwardly over left hip. Flex right foot and lift toward roof: one pump to lift most of the way up, one more pump to lift as high as could be allowed. Lower in two unmistakable developments. (Try not to enable hips to fall back, which would mean you’re not connecting with your center.) Do 30 reps for each leg.
2. CHECK MARK
Begin similarly situated, lying on your left side. Point right toes and acquire right knee front of navel, crushing abs. Broaden right leg on an inclining quite far. Do 20 reps for every leg.
Beginning in an indistinguishable position from above, twist right knee to chest with right foot flexed, drawing in abs and right obliques. Touch right hand to ground behind you for included adjust. Presently point right foot and broaden leg, taking right hand back to front. Next crush glutes and twist right knee, bringing heel toward butt. Rehash the whole grouping 20 times.
TOP 4 MOVES FOR INNER THIGHS
1. SINGLE SWEEP
Get your lower leg weights. From a similar beginning position lying on your left side, twist right knee and place right foot on the ground behind left leg. Presently flex left foot and lift leg however much as could be expected, at that point bring down until the point that foot is 2 to 3 crawls off the ground.Do 25 reps.
2. Foot rear area PRESS
From a similar position, lift left leg 2 to 3 creeps off the ground. Flex left foot, draw left knee toward chest, crunch abs, at that point squeeze heel away, expanding left leg without giving it a chance to touch the ground. Do 25 reps.
From a similar position, raise left leg 2 to 3 crawls off the floor and flex foot. Bring left knee toward chest while drawing in abs. At that point expand left leg before you, so leg is opposite to middle, shaping a L. Curve knee back to crunch position, at that point push heel away, stretching out hip to come back to beginning position. Do 20 reps.
4. Artist LIFT
This serves as an abs move. From a similar position, point the two feet and lift right leg high toward roof. With right hand, hold thigh, calf, or foot rear area, contingent upon adaptability (abstain from keeping down of knee to ensure your joints!). Support center and draw straight surrendered leg over to meet right leg. Gradually lower left leg with control. Do 20 reps.