It may not be swimsuit season any more, but that doesn’t mean that you should stop working on toning your bod. One of the most common “problem” areas from women is the outer thigh. So, if that’s something you’re looking to improve on, don’t worry! Scratch is here to help. Get off that awkward abductor machine and add these body weight exercises instead! Read about each exercise; then, follow along with the corresponding video. Incorporate these moves into your routine and soon enough, you’ll be seeing results!
The Clam exercise is a beginning Pilates exercise that is simple to learn, but helps to build strength and flexibility in the thighs and hips. As with any side lying exercise, make sure you stabilize the rest of body that isn’t being targeted and keep your core engaged.
1.Lie on your side with your spine aligned with the edge of your mat.
2. Stack your legs one on top of the other, and tuck your knees forward about 45 degrees.
3. Exhale as you lift the top knee up, keeping your feet stacked. Your legs should look like an open clamshell.
4. Inhale as you close your legs. Repeat this movement 10 to 15 times, keeping your pelvis steady throughout the movement.
5. You can make this exercise harder by wrapping a resistance or lateral band around your thighs to provide resistance.
Side Plank Leg Lift
As with all planks, this is a great way to tone your core. Incorporating the leg lift, you’ll be working the muscles in the hips, lower back, glutes, and oblique muscles.Strengthening these muscles his will help provide stability to your core.
1. Lie on your left side with your knees straight, feet stacked. Prop your upper body up on your left elbow and forearm.
2. Brace your core and raise your hips until your body forms a straight line from your ankles to your shoulders.
3. Keeping your hips high, raise your top leg as high as you can, toe pointed forward (try to point it down to the ground). Keep leg straight and upper body completely still.
4. Lower your top leg and repeat. Do 10 reps on each side.
This variation on the classic lunge is a great way to tone all the muscles in your legs! While performing the curtsy lunge, just make sure to keep your front knee right over your ankle and don’t let it roll in or out, your toes should point straight ahead.
1. Start standing with your feet hip width apart, and then, keeping your weight in your left foot, take a big step back with your right leg, crossing it behind your left leg (as if about to do a ‘curtsy’).
2. Slowly bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees. Be sure to keep your abs drawn in and your back straight.
3. Slowly push through your legs to return to the standing position with your feet together.
4. Do 15 reps on one side, and then 15 reps on the other.
If there’s any fitness exercises you’re having trouble with or would like more info on, let me know in the comments Rock Heads!