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3 Ways To Fire Up And Firm Your Inner Thighs

Let's talk inner thighs. (And no, we don't mean the infamous "thigh gap," about which it must be said: There are zero health or strength benefits that come from having one.) The three moves below are all about making your inner thighs stronger, leaner, and more powerful, using just your body weight. Unlike most thigh routines, these exercises also focus on other important muscle groups, so you'll tone your whole body. Perform these moves 3 to 4 times a week combined with your other cardio and resistance training workouts. (Want to workout more but don't have the time? Then try Fit in 10, the new workout program that only takes 10 minutes a day.)

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Side Split and Changement

changement
Chelsea Streifeneder

Lie on back with arms at sides and pressed into floor. Bring legs up one at a time to sky and glue them together. Gradually bring legs out into side split stretch. (A smaller range of motion is always easier, so remember to listen to your body.) Engage inner thighs and core and bring legs back up to starting position, crossing right leg over left while squeezing inner thighs. Find side split stretch again, and then repeat, alternating crosses with right and then left foot in front. Repeat 10 to 20 times total on both sides. For added core work, lift head, neck and shoulders. 

MORE:Strengthen Your Inner Thighs By 30%

Side Lying Double Leg Lift

Side Lying Double Leg Lift
Chelsea Streifeneder

Lie on side, stack legs and glue them together. Support neck with hand, and either bring top arm in front of you to help with stability, or, for a bigger challenge, extend it long on top leg. Keeping legs glued together, squeeze and hover them off floor—pushing bottom leg up and top leg down to resist each other will help. Hold here, then start to pulse legs up and down without rolling forward or back in hips. Keep legs long the whole time and remember to use obliques and keep core pulled into spine. Repeat 8 to 10 times on each side.

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MORE:Tone Your Inner Thighs With These 8 Moves

Reverse Plié

Reverse Plié
Chelsea Streifeneder

Lie on back, bring heels together, and turn toes out into a frog position while pushing arms into the floor at sides. Keeping core engaged, push legs up and out in front of you while maintaining inner thigh connection—imagine holding a 0 bill in between heels. For an added challenge, bring legs halfway in and pulse. Remember, the farther you lower your legs, the harder it will be on your abs. For added core work, lift head, neck and shoulders off floor and gaze down at core. Repeat 8 to 10 times.






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Date: 11.12.2018, 03:32 / Views: 91372