Whether you are one of those who take care of themselves throughout the year or just the months before summer, we all have in common that the legs are the part of the body that costs us the most work. Many of us leave exercise for “tomorrow”, spending weeks like this and abandoning them little by little.
If you are tired of the classic and eternal exercises of squats and lunges, today is your lucky day. Well, we bring you new exercises. These floor exercises that work the outer thigh, you probably don’t know them and, although they seem difficult to do, they are more simpler than you think.
As you will see later, the most important thing is the repetitions and the time of each exercise for such as fatigue the muscles of the thigh of each leg; which is why you are not going to change sides after each exercise.
You can do all these exercises using your own weight,but you must use force with your legs, glutes and abs to create your own resistance. If not, go one step further and tie a resistance tape around your knees. To tie the tape properly, you must stand with your legs slightly apart and tie it just above your knees. Note that the tape should be a little taut. And above all, go slowly because if you go fast doing the repetitions, you will not see the results.
1. Lateral leg raise
Lie on your left side resting your head on your left hand, with your left leg bent, your right leg stretched, your abdomen tight, and your waist straight. The right part of the waist should be aligned with the left part. Bend your right foot and lift it toward the ceiling.
Do one pump to raise your leg halfway, and one more pump to lift it as high as possible a> per leg. Remember to do all the exercises on one side first and then on the other, in order to fatigue the thigh muscle.30 repetitions. (You can’t let your waist fall back because otherwise it will mean that you are not using force with your abdomen). Do two different movements . Go down in
2. Pressure towards the ceiling
Start in the same position as in the previous exercise, stretched out on your left side. With your toes pointing up, bring your knee in front, toward your belly button while pressing with your abs. Extend your right leg diagonally as far as possible. Do 20 repetitions per leg.
3. The arc
Starting from the same starting point as before, raise your leg up over your left forearm. Extend your right leg from toe to toe, and move it from front to back, as if you were drawing an arc over the left leg. The goal is to have the right leg as perpendicular as possible to the torso. Do 20 repetitions.
4. The Burner
With the same position, bend the right knee towards the chest with the foot bent, working the abdominals and the right obliques, without turning . To improve stability, place your right hand on the ground behind you. Now, point your foot forward and extend your right leg, bringing your right hand forward as well. Then, squeeze your glutes and bend your right knee, bringing your heel toward your buttocks. Repeat the entire series 20 times.
To see better results, we recommend that you do these exercises for the outer thigh three times a day week as a complement to your cardio exercises. Remember that in addition to exercising, having a healthy and balanced diet is also essential.
