Of all the body parts, the thighs, legs and belly are hardest to shape and tone. Even a hard workout may do nothing for your legs, as most people focus on the wrong exercises. Lunges and squats are great, but they won’t shape your thighs – these exercises work on major muscle groups in your legs, but not the smaller ones as well, which are highly important for the shape of your thighs.
Luckily for you, we have the solution. We’re going to share a few simple exercises aimed at the smaller muscle groups in your thighs which will shape them and make them look better than ever before. The exercises require no special equipment and can be done anywhere, but most importantly, they won’t take much of your free time. You should aim for 30 repetitions per side, and incorporate at least 30 minutes of cardio per week.
Here are the exercises:
Bridge hold – alternate leg kicks
Start in a sitting position with your knees bent and your legs on the floor, then lift your hips and put your left hand up in the air, while resting your weight on your legs and right arm. Now, kick the right leg to the side and keep your inner thigh up, then lower the foot to the floor slowly and repeat the same with your left leg. Continue for 30 repetitions of the exercise.
Inner thigh tap-out
The inner thigh tap-out is similar to the previous exercise, except this time you’re kicking out the leg diagonally and tapping it on the floor, then crossing that ankle over the other. Make sure to do 30 repetitions of it.
On-side leg pulse
Lay on the side of your body on the floor and put your palms on it, then bring the left knee to the chest and extend the right leg out while keeping it lifted off the floor. Raise it as high as you can parallel to your chest, then go back down and repeat the exercise again.
Step-up kick and rest
Go down in the so-called Child’s pose (like in the picture above), then lift your body up in a lunge with your arms by the sides and the left leg on the floor. Now, push yourself up, kick the right leg in the air, then go back into the starting position and repeat.
Quick-tempo side kick
Go down on your knees on the ground and lean to the left a bit, then keep your left palm on the ground and extend your right arm up while keeping the right knee to the floor. Now, kick the right leg to the side, then go back to the original position and repeat the exercise 30 times.
Article and image source: https://female-fit-body.com