Inner leg exercises | Inner outer thigh exercises

Inner outer thigh exercises - As with any body part you’re focusing on, if you have fat to burn off, you should focus your workouts mainly on compound movements.

These are exercises that build & strengthen muscle, yet also burn the most amount of calories. Instead of spending your time performing isolated inner & outer thigh movements (like leg lifts or the inner & outer thigh machines), try walking lunges instead.

Actually, any type of lunge will work the inner or outer thigh (most of them work both).

These exercises are better to perform than isolate movements because you’ll always burn more calories.

Even better, perform lunges and add an upper body movement as well. A rear lunge with front arm raise is a good one. Inner thigh exercises, In this one you’ll lunge in the back instead of the front. With dumbbells in hand, the arms will begin down by the sides.

As you step back into the lunge, raise both arms in front of you up to shoulder height. As you step back to standing, arms come back down by your sides. Alternate legs or perform all repetitions on one side and then switch legs.

Inner thigh exercises - When using this machine for butt and thigh shaping you want to push the leg back starting with the knees inline, meanwhile keeping your pelvis neutral to avoid arching the back and losing the work from the glutes.

You can do the following five leg exercises at home. Doing them at least three times a week will shape your legs quickly. Start easy and work your way up to the recommended repetitions.

Leg Exercise 1: Lunges

Lunges work most of the muscles in your legs with one simple exercise:

Stand with your feet about shoulder-width apart and then take one giant step forward with your right foot.

Place your hands on your hips for balance and then lower your body straight down until your back leg forms a right angle at the knee.

Using your leg muscles, slowly raise yourself back up.

Repeat the movement for three sets of 30 repetitions for each leg.

Tip: Remember to keep your upper body aligned over the knee that is bent and raise and lower slowly to get the maximum benefit. If you have knee problems, modify this leg exercise by taking a smaller step forward and only drop down as far as is comfortable. While lunges are a fantastic toning exercise for legs, some people with knee problems may have to abstain from lunging entirely. If so, plenty of other exercises strengthen the legs without placing too much stress on the knee.

Leg Exercise 2: Pliès

Pliès are one of the best ways to tone the inner and outer thighs. Performing plies also places less stress on joints and can be as intense or moderate as you need.

Stand with your feet slightly more than shoulder-width apart.

Take one small step out with each foot and then turn your feet outward like a duck.

Place your hands on your hips or hold the back of a chair for support.

Keeping you back straight, gently lower your entire body down about six inches and then raise it back up slowly.

Repeat the movement for three sets of 30 repetitions.

Tip: By moving slowly, you force the muscles to work harder without the benefit of momentum, thus they become stronger faster. You can modify pliès almost endlessly. You can drop down more or less depending on your needs, move your feet closer or farther apart, or even work on your core muscles by holding one arm curved over the head and the other in front of the body a lá a ballerina.

If you want a greater challenge , an excellent modification is to perform a full set of pliès and on the thirtieth repetition, hold the lowered position for 15 seconds. At the end of fifteen seconds, gently pulse your body up and down no more than a few inches for an additional thirty seconds.

Leg Exercise 3: Heel Raises

Heel raises work the calf muscles. Calves tend to respond to strengthening very quickly and gain definition in a matter of days, so this exercise can be rewarding for people who like fast results.

Stand with your feet slightly wider than shoulder-width apart. You may want to place your hands on your hips to help with balance.

Raise your body up onto your tiptoes and hold it for a few seconds. Lower back down slowly.

Repeat this leg exercise for three sets of 40 heel raises.

When you are ready for a bigger challenge, stand on a stair or sturdy elevated surface and let your heels hang off the edge. Slowly raise and lower your body for three sets of 25 repetitions. Use this exercise at work by taking the stairs and stepping only halfway onto the next step, forcing your calves to work harder.

Inner thigh exercises - The handles are very useful to keep you in form, and don't forget to adjust the height of the hamstring pad so that you can bend the working leg at 90 degrees preventing your hamstrings from taking over all the work. You can alternate sides by easily adjusting the machine.

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