inner-thigh-fitness-in-3-days-day-1-motivation-women-home-work-out-routine

Inner Thigh Fitness In 3 Days [Day 2] – Motivation Women Home Work Out Routine

Day 2

1. Scissor Jacks
This dynamic move tones your arms and legs while getting your heart rate up; here’s a GIF demonstrating how.

Stand with your feet shoulder width apart, and extend your arms straight out to either side with palms facing down. This is the starting position.
Jump, and cross your right arm over your left and your right foot over your left. Jump back to the starting position, then cross with the opposite arm and foot. This counts as one rep.
Continue alternating sides and repeating this movement until you complete 25 reps. Be sure to keep up the pace and not allow too much time for recovery between jumps; this way you’ll be sure to keep up your heart rate and engage your whole body.

Scissor-Jacks
Image from: http://www.stylecraze.com
2. Side Lunge
The side lunge works the muscle on the side of the pelvis as well as the inner thighs.

Holding a five- to 10-pound weight in your left hand, stand with your feet and knees together, hands on your hips.
Take a large step with your right foot to the right side, and lunge toward the floor.
Make sure your right knee does not extend past your toes, and keep your left leg relatively straight.
Push off through your right foot to return to the start to complete one side lunge.
Do three sets of 10 on each side.

Side-Lunge
Image from: http://www.popsugar.com
3. Bridge With Squeeze
Adding an inner-thigh squeeze to your basic bridge will tone your inner thighs.

Start on your back with your knees bent and your feet hip distance apart. Place a pillow, a ball, or a toning ring between your knees.
Push up into a bridge. Keep your ribs aligned with your pelvis.
Without raising or lower your pelvis, slowly squeeze your pillow 20 times. Lower the pelvis and bring your knees to your chest to round and relax your back. Then repeat twice for a total of three sets.

Bridge-Squeeze
Image from: http://www.popsugar.com
4. Chair Pose
You’ll feel the thigh burn in this yoga-inspired Fierce Pose exercise.

Stand with your legs together, and soften your knees. Reach your arms overhead, and touch your palms together as you fold your chest down toward your knees.
Hold this position as you drop your tailbone down in a small pulsing motion 10 to 15 times.
Keep your legs squeezed together for support.
Then cross your left elbow over your right thigh, and hold here for five to 10 seconds. Rise up back to center, and repeat on the left side.
For a more advanced version, try the relevé:

While staying in Fierce Pose, lift your heels off of the ground and keep your tailbone down.
Pulse your seat toward your calves 10 to 15 times, and hold the last pulse for five seconds to finish.
When you end in Chair position, make sure your back stays flat, and think about framing your ears with your arms to keep them lifted for a beautiful finish.

Chair-Pose
Image from: http://www.popsugar.com
5. Elbow Plank With Leg Lift
Adding a leg lift to your side plank tones the outer thigh while challenging your core. The trick to keeping the pelvis high as you lift your top leg is to reach the inner thigh of your bottom leg toward the ceiling.

Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you’re balancing on the outside edge of your right foot. Flex both feet if you can, and rest your left hand on your upper hip.
Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
Keep your waist up and lifted, and don’t sink into your bottom shoulder.
Do three sets of 15 to 20 repetitions on each side.

Elbow-Plank-Leg-Lift
Image from: http://www.popsugar.com
6. Side Lunge to Curtsy
If lunges are new to you, don’t add dumbbells to this exercise until you are comfortable with the leg positions.

Holding a five- to 10-pound weight in your right hand, side lunge to the left, bringing your right hand to your right foot. Lower your butt as much as possible while sinking back into your heels. Keep your toes pointed forward and your left knee bent to no more than 90 degrees.
Push off gently with your left foot, and come into a curtsy position with your left leg crossing behind your right as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
Repeat by stepping immediately into a side lunge from the curtsy.
Once you have completed 15 reps, switch sides. Do three sets total.

Side-Lunge-Curtsy
Image from: http://www.popsugar.com

Repeat all these moves for 45 minutes, rest in 15 minutes then 45 minutes, rest 15′. Then you are done for day 2, congrats!

inner-thigh-fitness-in-3-days-day-1-motivation-women-home-work-out-routine
Image from: https://www.pinterest.com

View Day 3 Inner Thigh Fitness Exercise.

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