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10 Minutes Thigh Workout With Gif Tutorial

Before we get started, though, it’s important to mention that doing this workout three times per week isn’t going to automatically transform your legs. Spot training—the idea that concentrating workouts on a specific body part will help define that particular body part—is a fitness myth.

The truth is that you can spot train all you want, but that alone won’t lead to spot-specific results. If your goal is muscle definition or fat loss in a particular area, you’ll need to do a combination of strength training (both of that specific muscle group and everywhere else), reducing overall body fat, and eating a diet that contributes to body fat loss and muscle-building. With that disclaimer, here’s what you should know about the inner thighs and this particular workout:

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“The inner thigh muscles or adductors are made up of five main muscles that are responsible for stabilizing the outward rotation of your knee, helping pull the legs toward the center line of your body,” These muscles all attach to the pelvis and play a key role in hip flexion and extension, a huge component of core strength. Since strong inner thighs add to core stabilization, they can also help you crush your other workouts, running included.

Bottom line:

This 10-minute inner thigh workout, combined with a balanced training program and a nutritious diet, will help you see results. “The exercises utilize each of the five adductor muscles,” Lovitt explains. You’ll do the circuit two times with minimal rest and there are two short cardio bursts sprinkled throughout the routine. “By keeping the heart rate elevated you will burn body fat as well as strengthen the inner thigh muscles,” adds Lovitt. Now let’s get to it.

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Here’s How To Do This Workout:

  • Do each move in the circuit below for the specific time.
  • Repeat 2x.

Equipment Needed: One medium-to-heavy dumbbell. Here’s how to select the weight that’s right for you.

Plié Squat Pulses With One Foot Raised – 30 seconds each side

Whitney Thielman

  • Stand in a wide squat position with your feet about two to three feet apart and toes pointing out.
  • Come on to the ball of your left foot. Keep your back straight and abs tight and bend knees a few inches. Bring your butt straight down, don’t hinge back like you do in a regular squat.
  • Press your knees out slightly as you lower. Continue to pulse up and down, then straight legs to return to standing.
  • Continue for 30 seconds, then repeat on the opposite side.

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