This squat incorporates dumbbells and works to tone the thighs. Return to the starting position and repeat on the opposite side. There are 6 exercises targeting the outer thigh in this workout. Get down on your hands and knees, with your wrists under your shoulders and your knees hip-width apart. Make sure you maintain balance and a strong core throughout this phase, and though it is similar to the first exercise in this circuit, what makes this move different is holding a deeper squat in the middle. CLAMSHELL. The outer thighs are made up of lots of different muscles that can become tight. Make sure you keep your hips and shoulders squared up, your core engaged and your shoulder blades back and down to help support proper posture. Return to the squat position and repeat with the right leg. 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. Once you feel the burn do 5 more, to complete one set & quickly move on to the next exercise. 9. Engage your core and glutes, squeeze your heels together, and externally rotate your toes. 8. 1. How it works: Do all 10 thigh workout exercises in succession with no rest in between. 29.5K Shares View On One … Side plank hip abduction: 30 seconds + 30 seconds. In this short workout, we will sculpt and tone your legs, plus you’ll learn how to target the outer thighs and get your sweat on with today’s routine. Lift your left knee up to waist level and then move it out to the side. You can “Mix & Match” this workout with the other workouts in the 7-minute series over on YouTube, or just repeat 2-4 rounds of this for a full 20-30 minute session at home today. We found out that if you perform exercises you will get solutions for reducing and removing outer thigh fat. Finish this outer thigh workout with a thorough stretching routine. Lift your top leg as high as possible and then lower it back down. Required fields are marked *. Raise your shoulders off the floor, lift your right leg to a 90-degree angle, and raise your left leg only a few inches from the floor. Squeeze and Lift. Place your fingertips on the floor to stabilize the body or lift the top arm to the ceiling. Do as many reps (repetitions) as you can until you feel the burn. Tones your outer thighs and booty! Repeat for 30 seconds and then switch sides. Jump to the left, bring your right arm in front of you and your right foot behind you. You might also hear it called Bernhardt-Roth syndrome. For the lateral leg raise, you’ll shift your weight to one side, then flex your foot and slowly raise and lower your leg straight out to the side. … Your email address will not be published. While keeping the knee bent, raise one leg up and out to the side, until it’s level with your hip. Side-Lying Leg Lifts. Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Starting A Diet | What Every Woman Needs To Know, How To Make Your Own Custom Greeting Cards. Your email address will not be published. Switch legs and repeat. Return to the starting position and repeat for 30 seconds. https://supersisterfitness.com/wp-content/uploads/2018/03/Screen-Shot-2018-03-06-at-1.11.25-PM.png, https://supersisterfitness.com/wp-content/uploads/2017/09/SSF-logo-plain-pink.png, Outer Thigh Workout for Women | 7 Minute Bodyweight Circuit. Then the right foot should be flexed and lifted towards the ceiling. Saving the best for last; the squeeze and lift exercise is one of the best all-round … You don't have to be flexible to stretch them out. Squeeze & Lift. Strength Training. Keep your feet together and lift your top knee until it’s parallel with the hip. It’s 12 weeks of functional movement circuits combined with healthy food options and a meal plan to help you reach your goals! Leg Abduction. This will activate your outer thigh and booty for some major toning action! Lower your knee back to the initial position, repeat for 30 seconds, and then switch sides. “U” Leg Lifts – 10 Reps on each Side – Lie on your side with your feet stacked. Standing open the gate: 30 seconds + 30 seconds. 12 comments on “Inner and Outer Thigh Workout” Vrsha says: August 8, 2020 at 9:52 pm . You can use a chair or wall as support if needed. Place a soft, small ball (or similar size pillow) between inner thighs. Roll over onto your back and press your lower back into the ground, pulling your shoulder blades down away from your ears. Complete 30 seconds of one side before switching to the next. Stick around for the final stretch at the end of the video. To max out the outer-thigh exercise power, walk two steps at a time and add lunges, squats, and deadlifts after your climb. Raise one leg and lift your hips as high as you can. Start lowering your body, by bending your knees, until your right thigh is parallel to the floor. Circles in the sky: 30 seconds + 30 seconds. Don’t forget to check in with me on IG (@supersisterfitness) when you’re done!! Start in a modified side plank position, with your top leg extended and your bottom leg bent back. Coming down onto your hands and knees, for your fire hydrants you’ll want to stack your shoulders over your knuckles and your hips over your knees. This leg workout targets a trouble zone for many women – your thighs! Side Lunches. Exercises for outer thighs. Keeping your core engaged and pelvic wall pulling in and up, you’ll slowly raise and lower one bent knee at a time out to the sides, keeping both feet flexed the entire time. In fact, it is effective … (Or, do the move without something to balance with, as shown.) How To Beat Winter Skin Problems + Olay Whips Review. Target – Adductors, hip flexors, and glutes. Apr 3, 2020 - Inner, Outer, Thinner and Thicker Thigh Workouts. December 3, 2020 … See you guys next week for another workout. 1. Curtsy lunge: 45 seconds. Lower your hips, repeat for 30 seconds and then switch legs. In the standing raise,  you will slowly lower down into a squat and stay put. Working your inner and outer thigh muscles, the clamshell exercise forces you to move with control and focus on proper form. 6. Hips and Outer Thigh Workout For Women By Rachael Attard , Updated Sep 27, 2020 This hips and outer thigh workout will help you slim down and tone your hips and thighs without adding bulkiness to your lower body. Outer Thigh Workout Routine: Home Outer Thigh Exercises These exercises can help tighten the muscles on the outside of the thighs, giving you the look of long, lean legs. 1. Best Thigh Exercises for Women. Commit to a healthy new lifestyle and become a premium member of our website. Or, pick three or four of your favorite thigh workout moves and add them into your existing routine for an extra dose of lower-body strengthening. Start in an athletic position with your feet shoulder-width apart and your hips low. You only need three main types of exercises to get a killer thigh workout: lunges, squats and deadlifts. 4. For the lateral leg raise, you’ll shift your weight to one side, then flex your foot and slowly raise and … Ready for a full workout challenge? Now you can dip without guilt courtesy of our Smoky Cannellini Bean … [Read More...], The ultimate 5-minute yummy breakfast recipe, this Chocolate, Peanut … [Read More...], These crunchy carob cookies are gluten-free, sugar-free, and full of … [Read More...], Talk about a diet savior! Slowly rotate your right leg, making small clockwise circles, for 30 seconds. Maintaining a lower squat will help you to work more of your lower body at once, meaning you will get a more effective overall workout. 10. So it’ll look  like: Raise-Squat-Raise-Squat, and you’ll be moving slightly side to side as you do these leg lifts. Widen your thighs so … To do it: Stand forearms' distance away from a sturdy chair or countertop, holding on lightly with right hand. If you're looking to slim your legs and thighs, this 25 day program is for you! For the walking raise, we will repeat the same lateral leg raise motion, but we’ll add in a lateral squat in between and alternate the raising leg. Lie on your back with your arms by your sides, knees bent and feet flat on the floor. Stand with your feet hip-width apart and place your hands at the waist. Complete 15 reps to each side, 30 reps total! THIGH EXERCISE INSTRUCTIONS Warm-up for 5 minutes with some cardio and do some light stretches. Start in a squat position with your hips back and your feet shoulder-width apart. Lower that booty band to just above your ankles and step from side to side. Skaters: 45 seconds. The clamshell is a great exercise to strengthen the hips, inner and outer thighs, tone … 7 Minute Outer Thigh Workout for Women. Clamshell: 30 seconds + 30 seconds. Do this full thigh workout three or four days a week. Stand tall with your feet hip-width apart. Hope you love this! Repeat this side to side movement for 45 seconds. If your goal is to speed up your metabolism and jumpstart your fitness journey, follow our, Subscribe to our newsletter and receive our. Lie on your left side and set up in a side plank, with your legs straight … This is an especially great workout for women because it’s important that we keep our lower bodies strong, lean and functional. Press your palms down into the mat to help maintain solidity and strength. At the end of the video away from a sturdy chair or wall as if. 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