Today we’re doing an inner thigh workout for beginners.
So, this workout will specifically focus on the inner thighs.
We are going to look at strengthening, as well as burning body fat.
I’ve chosen five exercises that are going to target the adductor muscles.
You can do anywhere from 8 to 12 reps, two to three rounds.
Okay, we’re going to start on the floor.
You’re going to need a mat and a towel of any sort.
What we’re going to start with is called a bridge with squeeze.
So, this is great because we’re going to activate those muscles, get things warmed
up.
All you’re going to do is place the towel between your knees, you’re going to sit
back.
We’re going to go into a traditional bridge, which is great for the butt muscles and the
lower back and lower thighs.
We’re going to specifically target the inner thighs by doing a squeeze with our towel.
So, we have our towel in place.
We’re going to lay back on the mat, our hands will be braced on the floor, our feet
are firmly planted together.
What we’re going to do is slowly lift up.
We’re really thinking about squeezing our glutes together and then we’re going to
squeeze with the towel.
So, we’re going to do a five second hold, squeeze, and we’re going to lower.
We’re going to, once again, squeeze up, engaging the glutes, and then we’re going
to really squeeze that towel together with our inner thighs.
We’re focusing on activating, and getting a nice, isometric hold, and we’re going
to lower and rest.
Once again, lifting our hips nice and high.
We’re going to try to get a straight line here from our shoulders to our knees.
Then we’re really going to focus on squeezing that towel together and lowering.
Remember, try to do anywhere from 8 to 12 reps, depending on your fitness level.
Next, we’re going to stay on the floor.
We’re going to into what’s called an inner thigh crunch lift.
This is actually a really good one.
Just going to move my mat here a smidge.
With this one we’re going to lay on our back.
The key with this one is, you’re going to – with one leg – you’re going to rotate
your leg outward.
What you’re going to do is a pulsing lift.
So, as you notice, my inner thigh is what’s lifting my leg off the ground.
That’s where the focus is for this exercise.
That’s why it’s critical when you lay down you’re going to bring your leg out,
rotation of the foot and leg, and then you’re going to do some slight leg lifts here.
For this one, I want you to think about doing anywhere from 20 to 30.
This one is going to vary from our other 8 to 12.
This one is a little more of a burning exercise we’re looking for.
So, we’re going to do really high reps on this one.
Once you’ve done those, get a nice little burn going, we’re going to bring the other
leg out.
We’re going to get our rotation there, and we’re going to lift, and kick up toward
the ceiling.
Just try to find that spot where you find that your inner thigh is doing all the work.
Try to get your 12 – I’m sorry.
20 to 30 lifts in.
It doesn’t have to be a high lift.
You don’t want to go too high.
Once you’ve completed that you can lower your legs.
It’s pretty amazing.
It really does target that inner thigh muscle.
Okay, next we’re going to do what’s called a frog press.
With this one, we’re going to lay back, we’re going to put our heels together, and
then we’re going to press our feet out.
So, as we lay here, you’re going to think about putting your heels together.
You’re going to try and push your feet together.
Really think about pressure, pressure, pressure as you push them out straight.
You come back in, constantly keeping that pressure.
It’s not going to be a lot.
It’s kind of hard.
And you’re going to press out.
So, the lower your legs are when you’re doing these, it’s going to be a little more
taxing on your abs.
If that’s too hard, think about lifting those up a little bit higher.
Then you’re not putting as much strain on your abs.
If you have a little bit of a weaker core system, your abs aren’t as strong.
Just think about going up higher.
So, think about pressing those feet together.
You should really feel that burn as you’re pressing those feet together.
It’s basically – think of a frog’s legs.
You’ve got that nice, little bend here as you’re pushing in and pushing out.
Okay, now we’ve really engaged those, we’re getting them working.
Next, we’re going to go into what’s called a sumo squat side reach.
Once again, we’re getting some rotation with our feet, a little rotation with our
knees here, our hands are going to be back behind our head.
We’re going to lower down, we’re going to reach for each side, and we’re going
to come up.
So we’re really working through here.
When I’m reaching, it’s actually working here.
As I’m reaching for that toe, it’s putting more pressure on that particular muscle as
I’m reaching for the sides.
That’s the reason I’m doing that.
Its great for the obliques, too.
But it actually makes this side work and then it switches over to make the other side work
a little bit harder.
So, we’re here, we’re reaching, and reaching, and up.
Down, reach, reach, and up.
Even with just the few I’ve been showing you guys, I already have a nice, little burn
going.
The last one we’re going to do is a little more metabolic.
Just workout with your range of comfort.
You don’t have to do a high jump.
A little bit of a jump off the ground is good.
We all know that, for women, getting a little bit of a jump is great for our bones.
It likes that impact.
It doesn’t have to be a lot of impact.
So once again, we’re getting a nice rotation with our feet, getting that plie look here.
We’re going to think about keeping our chest and head up.
As you bend down, we’re going to get a little bit of a jump.
So that’s all I’m doing.
I’m really concentrating on keeping my feet pointed outward because eventually I’m going
to do this.
So, think about those feet out.
Go as low as you can in that jump.
Just a nice, little pop at the end.
So, with those, you can do, like I mentioned, if you want to do more than 12 reps.
Let’s say you could do 15 to 20.
It’s good because we’re looking to get our heartrate up.
As I mentioned before, we want to try to work on burning some bodyfat as well as toning
the area.
Okay, you guys.
Those are our five exercises for beginners today.
Take these easily.
We started with a slow progression up to something a little more difficult.
So, if you can do one through three, that’s great.
Maybe you can add in four and maybe five later.
All right, you guys.
Check out ATHLEANXXforWomen.com if you haven’t.
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Maybe there are some other beginner workouts that you’d like to see from us that you
haven’t seen, and I’ll workout with you guys soon.