October 14, 2014

Trim the Thighs

Wanting to trim those thighs and melt away some fat?  

I HOPE SO!

We can all use a little thigh help coming into the fall “jean” season.

Well today I share 6 exercises to work those thighs!!

We work the front, outsides, insides, and back of the thighs.

&& the best part is, you can do this routine at home!

No equipment necessary.

So let’s get to it!

PS- If you’d like the Printable, simply click on the picture below to enlarge, then right click, & click PRINT!

trimthethighs#1 Dancer’s Legs: Lie on your side. Kick the top leg up to the ceiling, then bend at the knee, then lower the leg back down on top of the bottom leg. This works the Abductors / Glutes.

#2 Side Long Sitting Adduction: Lie on one hip, propped up on your forearm.  Have the back leg bent and the front leg straight out and 1 foot in front of you. Then lift that straight leg up until it meets the knee of the back leg. Then lower back down.  This works the Adductors / Inner thighs.

#3 Single Leg Bridge: Lie on your back with one leg bent and one leg straight out, thighs, in line with each other.  Then lift both hips straight up to the ceiling, keeping them parallel to the ground.  Then lower back down.  This works the Extensors / Glutes.

#4 Leg Lowers: Lie on your back with arms at side and both legs straight out at 45 degrees. Then lower both legs down until they are hovering an inch above the mat. Then lift them back up to 45 degrees. Try to keep your lower back flat against the mat.  This works the Hip Flexors / Front of Thighs.

#5 Sidelying Semi-Circles: Lie on your side. Reach your top arm in front of you and your top leg behind you.  Then simultaneously make a semi-circle with both the top arm and leg. So you will end up with the top arm behind you and the top leg in front of you. Then return to the start position by making another semi-circle.  This works the Abductors, Flexors, and Extensors.

#6 Fire Hydrants: Start on all 4’s. Kick one leg up to the ceiling, keeping the knee bent. Then lift that leg out to the side slightly (like a dog does to pee on a fire hydrant). Then return to the start position.  This works the Abductors and Extensors / Glutes.

Perform 3 sets of 15 for each exercise

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