These creative moves work your thighs in ways you didn’t know were possible. (But don’t psych yourself out—while they may look fancy, they’re actually simpler than you think.) As you’ll notice, the rep count for each move is pretty high since it’s designed to completely fatigue the muscles on each leg. (This is also why you won’t be switching sides after each exercise.)
How it works: Start by lying on your left side and complete the prescribed number of reps for the outer thigh moves targeting the right leg. Then complete all the moves for inner thighs targeting the left leg. Repeat all moves on the opposite side.
How to tie the resistance band: Stand with feet hip-width apart and tie band just above your knees. There should be light tension in the band.
TOP 4 MOVES FOR OUTER THIGHS
1. TWO PUMPS
Lie on your left side, supporting head with left hand, left leg bent, right leg extended, core tight, and right hip stacked directly on top of left hip. Flex right foot and lift toward ceiling: one pump to lift halfway up, one more pump to lift as high as possible. Lower in two distinct movements. (Do not allow hips to fall back, which would mean you’re not engaging your core.) Do 30 reps per leg.
2. CHECK MARK
3. UP AND OVER
From the same starting position as above, push up onto left forearm. Extend right leg, point toes, and move leg from front to back as if you were drawing an arch up and over left leg. Your goal: Get your right leg as perpendicular to your torso as possible at the front of the arch. Do 20 reps.
4. THE BURNER
Starting in the same position as above, bend right knee to chest with right foot flexed, engaging abs and right obliques. Touch right hand to ground behind you for added balance. Now point right foot and extend leg, bringing right hand back to front. Next squeeze glutes and bend right knee, bringing heel toward butt. Repeat the entire sequence 20 times.
Source : greatist.com