Friday, January 20, 2017

Inner Thigh Exercises At Home - 10-Minute Tone Up Equipment-Free Workout

Fell Like You Don't Have Time to Exercise?

Even a 10-minute workout a day can make a difference.
Follow this ultraspeedy circuit that will test your entire body. It can be done anywhere and will be over in no time. No more excuses!

Inner Thigh Exercises At Home - 10-Minute Tone Up Equipment-Free Workout

How to Do It

Warm up by alternating 30 seconds of star jumps with 30 seconds of jogging on the spot. Do this for two minutes to warm up your joints and get your blood pumping.

Next, tackle each of the following exercises in order, taking as little rest as you can between each move.

Make sure you do the correct number of repetitions (reps) of each and once you've done the circuit, rest for 30 seconds before starting again. After you've done three circuits, catch your breath with a few minutes of marching on the spot, before stretching your muscles to prevent soreness.

"Complete three circuits with 30 seconds' rest between each one"

1) Side Lunge to Touch
Works: Gluteals, inner and outer thighs and abdominals
Reps: 10, alternating legs.

Stand with your feet together and hands by your sides (a). Take a large step to your right and, as you place your right foot down, bend your right knee and push your bum back as you lower your foot to the ground. Once your right thigh is almost parallel to the floor, bend forward and touch your right shin with both hands (b), then push back up to starting position and repeat on your left leg.

2) Squat to Rotating Press
Works: Gluteals, thighs, shoulders and core.
Reps: 10, alternating arms.

Stand with your hands at shoulder level and feet just wider than hip-width. Squat until your thighs are almost parallel to the floor (a). As you rise, rotate your body to the right and press your left hand up, lifting your heel as you turn (b). Return to the start and repeat on the other side.

3) Turkish Get Up
Works: Triceps, hamstrings shoulder, core, gluteals, thighs
Reps: 5 on each side

Lie on your back with your right arm above your head and right leg bent with your foot flat on the floor (a).
Looking up at right hand, brace your abdominals and shift your weight onto left elbow, with left palm flat on the floor (b).
Keeping your body in a straight line and looking up at your right hand, raise hips high before bringing left leg under you and bending it until you're in the bottom position of a lunge (c). pause, then stand up, keeping your right arm overhead. Reverse the movement by lunging back so left arm and place your right hand on the floor, before slowly lying on the floor.

4) Plank
Works: Abdominals, core, back and gluteals
Reps: Hold for 30 seconds.

Lie on your front on the floor, then lift yourself onto your forearms and toes, hands clasped, elbows under shoulders.
Keep your body in a straight line from head to heels and look at the floor.

RELATED: Beginners Guide to Ab Planks

Article Source:
Previous Post
Next Post


Note: Only a member of this blog may post a comment.