Designed by Katia Pryce for DanceBody , these creative exercises work your thighs in ways we never knew were possible.
As you will notice, the number of repetitions for each movement is quite high, as they are designed to tire the muscles of each leg. This is also why you shouldn’t switch sides after each exercise.
You can do all of the moves using just your body weight, but be sure to squeeze your legs, glutes, and abs to create your own resistance. Otherwise, the resistance band will not be as effective as it can be. You should also go slowly: You have to do the exercises WELL and SLOWLY, not quickly and badly. If you don’t, you won’t see the results.
How it works : Begin by lying on your left side and completing the stipulated number of reps for the outer thigh of your right leg. Next, complete all the inner thigh movements intended for the left leg. Repeat all movements on the opposite side.
How to tie the resistance band : Stand with your feet hip-width apart and tie the band just above your knees. There should be a slight tension in the band.
4 exercises for the outer thighs
1. Two pumps
Lie on your left side, support your head with your left hand, left leg bent, right leg extended, abdomen tight. Move your right leg up, lifting it as high as possible. Then lower it until almost touching the ground with the tip of the foot. Do 30 repetitions per leg.
2. Check Mark
Start in the same position, lying on your left side. Bend your right leg trying to bring your right knee in front of your navel, tightening your abs. Extend your right leg diagonally as far as possible. Do 20 reps per leg.
3. Bow
From the same starting position as above, push up with your left forearm. Extend your right leg, and move it back and forth as if you were drawing a bow. Do 20 repetitions.
4. The burner
Starting from the same position as the previous one, bend the right knee towards the chest with the right foot flexed, working with the oblique and rectus abdominals. Touch your right hand to the ground behind you to add a sway. Then extend the right leg, while bringing the right hand back and forth. Then squeeze your buttocks and bend your right knee, bringing your heel toward your buttocks. Repeat the entire sequence 20 times.
4 exercises for the inner thighs
1. Single Bar
Put weights on your ankles. From the same starting position, lying on your left side, bend your right knee and place your right foot on the floor behind your left leg. Now bend your left leg trying to raise it as much as possible, then lower until the foot is a few inches from the ground (without touching it). Do 25 reps.
2. Heel Press
Put weights on your ankles. From the same position, lift your left leg about 5 to 10 centimeters off the ground. Bend the left foot, trying to bring the left knee towards the chest, contract the abdomen, then drive the heel away, extending the left leg without letting it touch the ground. Do 25 reps.
3.combo
Put weights on your ankles. From the same position, lift your left leg a few inches off the ground. Bring your left knee toward your chest engaging your abs. Next, extend your left leg in front of you, so your leg is extended and perpendicular to your torso, forming an L. Then, drive your heel away, extending your leg, then return to the starting position. Do 20 repetitions.
4. Extensions
Put weights on your ankles. This exercise is also great for your abs. From the same position, extend both feet and lift your right leg toward the ceiling. With your right hand, hold your thigh, calf, or heel, depending on flexibility (avoid straining the back of your knee to protect your joints). Move your left leg to meet your right leg (the one you’re holding up). Then slowly lower your left leg to a few inches off the ground. Do 20 repetitions.
Remember to do these 8 exercises in a row and on one side and then turn around and do them on the other side. Adjust weight, band and number of repetitions according to your current level.
