5 Min Intense INNER THIGH Challenge!

All women struggle for the toned and slim body. Thighs usually are the most problematic part of our body. Big thighs can be caused by different things: gender, body shape, fat and muscles. If you see that there is something wrong with your thighs size, do our exercises at home and they will fix this problem. Our workout will make you feel pain in the muscles for 2 days after training, but it is also very effective.

Plie Squats
Stand with your legs two to three feet apart, toes turned out; place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Pause, then slowly push yourself back to the starting position. That’s one rep

Frog Jumps Squat
Don’t get us wrong—we love the heart pumping, calorie-blasting power of squat jumps as much as your boot camp instructor does. But if you’re looking to shake up your routine a bit and get a little more action from your glutes and inner thighs, you might want to try jumping like a frog instead.
You stand with your feet should width apart. Keep your toes and knees pointed out and hang your hands towards to floor. Then, squat down as low as possible. Make sure you keep your chest lifted and your knees over your toes. Next, jump and rotate your body a quarter turn to the right. Return to a squatting position and repeat until you’ve turned in a full circle.

Pulse Squat
How to do it: Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes  Stay in squat position and go up and down. Move up and down 15 times, then return to starting position and relax.

Weighted Single-Leg Deadlift to Lunge

Hold one dumbbell in each hand, palms facing your body, and stand with feet about shoulders-width apart, toes facing forward. Keeping the chest high and knees soft, balance on the right foot as you bend forward from the waist to lower the dumbbells toward the floor, simultaneously extending the left leg behind you to bring your heel toward the ceiling. Next, raise your chest and lower your left leg, landing with the left foot a large step ahead of the right one. Bend both knees about 90 degrees to lower into a forward lunge, keeping the shoulders stacked above the hips the entire time. Press through the front heel to return to standing position. That’s one rep. Perform all your reps, then repeat on the opposite side.

Weighted Side Lunge to Knee Raise

Stand with your feet set about twice shoulder width apart, your feet facing straight ahead. Clasp your hands in front your chest. Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees. Next, press through the left heel for momentum as you bring your left knee up in front of the left hip. Return to starting position to complete one rep. Perform all your reps, then repeat on the opposite side.

How much exercise is enough to lose weight?

The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

Whenever you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes.

Here are 4 tips to help you bind to a weight loss workout and meet your goals:

  • Schedule your workout plans.
  • Log your steps
  • Don’t do too much, too fast.
  • Don’t turn water into wine


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