THE SUPER-TONING INNER THIGH WORKOUT THAT ONLY TAKES 5 MINUTES(VIDEO)


If you are planning to target the area of the inner thighs, in order to get strong, lean, and powerful legs, the good news is that you don’t need much more than 5 minutes and your own body weight.

All you’ll need is a towel (if your floor is made of tile or wood) or a yoga mat for the floor moves.






How to do:
–Follow the instructions along with Kym in the video, or you can do the moves step-by-step below.
–Perform as many repetitions as possible (AMRAP) of each the exercises for 30 seconds,
–Repeat the 5-minute circuit 2 to 3 times for a 10- to 15-minute workout.

Warm-up: perform jumping jacks for 30 seconds.

Skaters
A) Shifting weight onto slightly bent right leg, cross left foot behind and hover off the floor.
B) Jumping to the left, switch sides and land on a slightly bent left leg, while the right foot is crossed behind and hovering off the floor.
Perform AMRAP for 30 seconds.

Scissor Lunges
A) Begin in a right leg lunge, bend your right knee at 90 degrees and extend left leg backwards, slightly bent.
B) Hopping switch feet and land in a left leg lunge. Alternate switching feet back and forth as quickly as possible.
Perform AMRAP for 30 seconds.

Lateral Towel Slides
A) Start standing with feet together and a folded towel under the left foot.
B) Sliding left foot out to the side on the towel, lower into a left lateral lunge.
C) Pressing into left foot, straighten the leg and squeeze inner thighs to drag towel back into starting position to complete one rep.
Perform AMRAP for 30 seconds on each side.






Backward Lunge Towel Slides
A) Standing with feet together, place a towel under the left foot.
B) Sliding left foot backwards on the towel, lower into a right leg lunge with right knee bending at 90 degrees, knee over ankle.
C) Squeezing inner thighs, straighten right leg and slide left foot back to starting position to complete one rep.
Perform AMRAP for 30 seconds on each side.

Plié Squats
A) Start standing with feet wider than hip-width and your toes pointed out.
B) Lowering into a plié squat bring the thighs parallel to the floor.
C) First, pulse for 3 counts, then squeezing thighs return to starting position.
Perform AMRAP for 30 seconds.

Thigh Pulses
A) Begin laying face up with feet flat on the floor directly under knees. Lifting hips up to bridge position form with the body a straight diagonal line from knees to shoulders.
B) Squeezing inner thighs, bring knees together and back out and keep hips lifted the entire time.
Perform AMRAP for 30 seconds.

Bridges
A) Begin laying face up, keeping your feet flat on the floor directly under knees. Then walk feet a few inches away from the body.
B) Squeezing hamstrings and glutes, lift hips up to bridge position forming a straight line from knees to shoulders.
C) Lowering hips back to starting position.
Perform AMRAP for 30 seconds.

Source : www.shape.com






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