Now classes will become harder and harder, and this is how it should be. Here are 5 exercises to help you strengthen your inner and outer thighs. It is especially important here to train according to the correct scheme so that the investment of time and energy yields optimal dividends.
| An exercise | Approach 1 | Approach 2 | Approach 3 |
| Lunge Steps | 12 steps forward + 12 steps back | 12 steps forward + 12 steps back | 12 steps forward + 12 steps back |
| Plie squat with a ball | 15 reps | 15 reps | 15 reps |
| Squats on one leg against the wall | 15 reps per leg | 15 reps per leg | 15 reps per leg |
| Lying on your side leg raise (outer thigh workout) | 15 reps per leg | 15 reps per leg | 15 reps per leg |
| Lying on your side leg raise (inner thigh training) | 15 reps per leg | 20 reps per leg | 20 reps per leg |
EXERCISE TIPS
Steps with lunges
This exercise requires some space as you have to move back and forth. Take a large step forward with one foot, as in a classic lunge. Bend your other knee and squat down so deep that the knee almost touches the floor. Bring your shoulders back and keep your head straight. Take a maximum of 10-12 steps forward and the same amount back. Your arms should be in a comfortable position for you. Hold them so that it is easier for you to maintain balance, for example, on the belt.
: rest your knees on the floor while squatting and lean forward.
: Quads, thigh tendons and adductors.
Plie squat with a ball
Spread your legs with your feet facing outward. Sit down in a plie position – as if you are about to sit down while pushing the ball in front of you with your hands. Then, as you rise to the starting position, roll the ball back.
: rise too abruptly; it is important to do the exercise slowly and smoothly.
: adductors of the thigh and gluteal muscles.
Lying on your side leg raise (outer thigh workout)
Lie on your side. Bend one leg at the knee and push the knee forward a little. Raise your other leg at an angle of about 45 degrees and lower it to its original position. Try to keep your back straight while doing this exercise. Then repeat the exercise while lying on the other side.
: hurry up. This exercise should be done slowly, controlling all movements.
: Abductors of the thigh and gluteal muscles.
Lying on your side leg raise (inner thigh training)
Lie on your left side. Keep your upper body straight. Bend your right knee at a 90-degree angle and place it on the floor with your entire foot. Put your left leg slightly in front of you so that the position of the foot is like walking. Raise your left leg at an angle of about 45 degrees and lower it down. Place your head on your hands to relieve tension from your neck / nape and spine. Then repeat the exercise on the other side.
: lower your leg slowly; do not raise it too high.
: adductor muscles of the thigh.
Beautiful legs in 9 weeks. Part 1