5 Simple Exercises For Your Sexiest Thighs Ever

When you have little time to hit the gym and zero patience for your legs to firm up, try this high-intensity outer-thigh workout designed by Alex Silver-Fagan, a New York City-based fitness trainer. The dynamic, time-based workout will raise your heart rate and get the blood flowing to your thigh muscles for some extra definition – all in five minutes flat

Repeat the sequence twice to really feel the burn, and complete the workout a few times a week to really see results.

THE MOVES:

  1. Pop Squats (60 Seconds)

Stand with your feet approximately 24 to 36 inches apart. Position your feet wider than your hips with your toes and knees facing forward. Keep your head up and your spine lengthened so there is no curve in your back. Place your arms at your sides or bring your hands in front of your chest to assist with balance. Inhale, bend your knees and lower your hips behind you to a comfortable depth or until your thighs are parallel with the floor. Prevent your knees from moving forward beyond your toes.

  1. Traveling Lunges (30 Seconds Per Side)

Stepping backwards with your left leg, lower your body into a lunge, as you are raising your arms in front of you Lowering your arms, bring your left leg back to standing position, then repeat on another side to complete one rep.

  1. Lateral Lunge With Kick (30 Seconds Per Side)

How to do it: Standing on your left leg, take a large step out to the side with your right foot. From this position, bend your right knee about 90 degrees to lower into a side lunge, then press off the right heel to come back to balancing on your left leg, raising your right knee as you come up. Without dropping the right foot, kick straight out to the side. Next, bring your right foot back down to the ground, landing in your wide stance. That’s one rep. Continue alternating between a side lunge and kick for 30 seconds, then switch sides and continue for another 30 seconds.

  1. Triple Curtsy Lunge (30 Seconds Per Side)

Start by standing, hold the medicine ball at your chest and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle. Go back to the starting position and perform a Leg lift.

Continue stepping backward with the right foot for 30 seconds, then switch legs and continue for another 30 seconds.

  1. Barbell step-upsRelated image

This exercise requires a bench or a chair in front of you. Put your right foot in the center of the chair, meanwhile holding a barbell behind your head with both hands. Now, step up on the bench and put your left knee forward. Then lower your body back down and repeat the same procedure with the other leg. For best outcomes, do three sets of 20 repetitions on each leg.
If you incorporate these 5 exercises in your exercising guideline your glutes will be in perfect shape in no time.

 

 

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