Summer is here and if you haven’t prepared your body for the beach, you might want to do some effective exercises at home in front of your TV.
Try these easy but effective exercises if you want lead legs and toned inner thighs. Also, the exercises will tone your quads and hamstrings, while getting rid of some fat on your thighs.
Here they are:
The first exercise is plie squats, for what we call Sumo squats. Your feet should be placed wider than shoulder-width apart and your toes should be pointed outward. Bring your hands in front of you and lower down into a squat. Go as low into the squat as you can, making sure you keep your knees above your toes. Make sure to push up from your entire foot, the balls of your feet and your heels. Don’t round your shoulders, keep your back straight and keep your core tight. It is important to always exhale when you are contracting the muscles, so make sure to inhale as you go down and exhale on the way up. Do as many reps as you can for about one minute.
2. Plie/Sumo pulses
Bend your legs until you are in a squatting position and then pulse up and down really small movements for about 30 seconds if you can. It should burn pretty good by the end and it is a great way to warm up your inner thighs for the rest of the routine.
3. Single leg lateral hops
Place an object on the floor as a marker or you can imagine a spot to jump over. Then, standing on one leg, jump left and right with your other knees slightly bent. Continue hopping back and forth at least 10 times on each leg. You can start with a narrow distance until your knees become stronger and then widen the distance. Keeping your balance might be a challenge first, but just stick to it and your stability will grow.
4. Bridge raises
This is a great exercise for your inner thighs and your butt and glue muscles. So, lay on your back, flat on the floor, bend your legs, keeping your knees together and your feet separated. Use a pillow or a rolled towel between your thighs. Lift your hips up and then lower them down squeezing your knees together as you go up and down. Make sure you keep the tension on the pillow or the towel the whole time.
5. Raised bridge pulses
In the same line position as the last exercise, lift your hips into a bridge with the pillow between your knees. Slowly squeeze the pillow with your knees about 30 times. Do really small pulses. Then, lower your pelvis when you are done and relax your back.
6. The thigh gap toner
Lie down on the floor on your side and extend your bottom leg out and cross your top leg over it. Prop your head up with your hand or rest your head on your arm. Begin by lifting your bottom leg upward. Keep your foot parallel to the floor and focus on only raising your heel of that foot toward the ceiling. Your upper body should stay still the whole time. We recommend doing this whole routine about two to three times per week.
With all exercising remember quality over quantity. Focus on your form and breathing correctly until you feel a good burn. This is more important than the number of reps you do.