Hey, everybody!
Trainer Susan with ATHLEANXX.
Today I have five new inner thigh exercises you should be doing.
Hey, you guys.
We’re going to change some stuff up.
Here are five new inner thigh exercises you’ve got to give a try.
It’s always good, as we know, to get your routine out of its normal stalemate and try
something new.
I have five different exercises we’re going to go through today.
The first one we’re going to start with is called an asymmetrical lunge.
What you’re going to do is hold a weight, or dumbbell in your hand.
However much weight you want to start out with.
The goal with this exercise is to take the back leg and you’re going to be going backward,
but you’re going to go out a little bit.
So that’s what the asymmetrical is.
What I’m going to do is step down, but I’m going to go off to the side, and I’m going
to come in slowly.
This isn’t a quick movement.
Here, and I’m sweeping in, and sweeping in.
This is targeting more of the inner thigh muscle.
Think about doing a slower sweep when you’re bringing that leg in.
It’s really forcing those abductor muscles to work.
And here.
So maybe 12 to 15 on each side.
Make sure you’re not going directly back.
Remember, you want to get a little bit of a slight kick to the side, and a slow return
because we’re focusing here.
Just those few I did, I’m already feeling that.
Number two: lift offs.
With this one you can use a chair, a bench.
You don’t want to have anything too high.
Make sure you’ve got something padded because your ankle is going to be up here.
The goal with this is, you’re going to have a bent knee on the bottom, and you’re going
to lift that knee to touch the top, really making those inner thigh muscles work as you
lift your body up.
I’m going to lift, and touch, and lower.
And lower.
I’m totally isolating those abductor muscles.
And lower.
These are pretty tough.
And lower.
Even if you can get 10 to 12 on each side, that’s great.
Just make sure you have something padded.
Really, really good.
Weighted plate slide.
With these, you’re going to grab some kind of plate.
I have a super slick surface here, so this is going to slide.
It’s going to give a little resistance because of the weight.
If you’re at home, and on carpet you can put a paper plate under some kind of weighted
object.
The goal with this one is, you’re going to slide the weight out, and we’re going
to slowly pull it in.
Out, and slide it in.
I’m really focusing on just that inner thigh muscle.
It’s dragging this weight back in.
That’s the only part that I’m really focusing on; bringing that weight back in.
The heavier the weight I go, it’s going to be tougher to pull that in.
Really getting a good workout right now, just bringing that in.
Back out, driving back in.
Really good one.
Sumo squat touchdowns.
They’re really good ones.
No equipment for this.
You’re going to stand with your feet slightly rotated out.
External rotation of our feet.
Our hands are going to be palms facing each other.
I want you to think about going down as low as you can, trying to touch your hands to
the ground.
You’re going to explosively jump up and I want you to think about keeping your toes
rotated out the whole time.
And a little kick.
Just a little kick at the top.
Those are going to burn.
Maybe 15 to 20 jumps.
You’re really going to feel those.
Make sure to keep those feet rotated out though, you guys.
Last, but not least; leg sweep lunges.
With these, I want you to think about keeping a flexed foot.
Almost like you’re kicking a ball.
Like someone’s throwing you a ball and you’re going to kick it, and you’re going to lunge.
Pop, and lunge.
And lunge.
So really keeping that muscle engaged the whole time.
Pop, and out.
12 to 15 on each side.
You’ve got a really intensive workout that’s really going to focus on those inner thighs.
Try to do three rounds of this and I think you may be a little sore the next day, which
is good.
All right, you guys.
Minimal equipment, super easy, nothing too crazy.
Hope you give it a try.
Thanks for joining me today.
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