These creative exercises, designed by Katia Pryce for DanceBody , work your thighs in ways you never knew possible.As you’ll notice, the number of reps for each movement is quite high, as they are designed to fatigue the muscles in each leg. This is also the reason why you shouldn’t switch sides after each exercise.
You can do all 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 won’t be as effective as it could be. You also need to go slow: You need to do the exercises RIGHT and SLOWLY, not fast and poorly. If you don’t do it this way, you won’t see results.
How it works : Start by lying on your left side and completing the prescribed number of repetitions for the outer thigh of the right leg. Next, complete all the inner thigh movements intended for the left leg. Repeat all movements on the opposite side.
How to tie a resistance band : Stand with your feet hip-width apart and tie the band just above your knees. There should be slight tension on 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, raising it as high as possible. Then lower it until the toes almost touch the floor. 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 belly button, tightening your abs. Extend your right leg diagonally as far as possible. Do 20 reps per leg.
3. Arch
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 an arc. Do 20 repetitions.
4. The burner
From the same position as above, bend your right knee towards your chest with your right foot flexed, working your obliques and rectus abdominis. Touch your right hand to the floor behind you to add a swing. Then extend your right leg, while bringing your right hand from back to front. Next, squeeze your glutes and bend your right knee, bringing your heel towards 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 high as possible, then lower it until your foot is a few centimeters off the floor (without touching it). Do 25 repetitions.
2. Press Release
Put weights on your ankles. From the same position, lift your left leg about 5 or 10 centimeters off the floor. Flex your left foot, trying to bring your left knee toward your chest, contract your abdomen, then bring your heel away, extending your left leg without letting it touch the floor. Do 25 repetitions.
3. Combo
Put weights on your ankles. From the same position, lift your left leg a few inches off the floor. Bring your left knee toward your chest, engaging your abs. Next, extend your left leg in front of you, so that the leg is extended and perpendicular to your torso, forming an L. Next, bring your heel away, extending the leg, and 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 up toward the ceiling. With your right hand, hold your thigh, calf, or heel, depending on your 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 floor. Do 20 reps.
Remember to do these 8 exercises in a row on one side and then turn around and do them on the other side. Adjust the weight, band and number of reps according to your current level.
