Sculpted, slim legs are easy to get.If you want to get the legs you've been dreaming of, there are some great exercises you can do at home.Incorporating and sticking to an exercise plan that targets your inner thighs can help keep your legs in shape.
Step 1: Pick a number of reps.
You have to decide how many reps to do each exercise.Try to start with 15 to 20 reps for each exercise.Shoot for 25 to 30 reps if you're more advanced.
Step 2: Determine the number of sets.
You can complete multiple sets of the same exercise before moving on to another exercise.You could do three sets of 15 reps of inner thigh exercises.You can do three sets of 15 reps of wide squats before moving on to plank jacks.Depending on your fitness level and number of reps, doing three to five sets is a good idea.
Step 3: A weekly exercise plan can be created.
Figuring out how often you work your inner thighs is one of the things you have to do at home.A good number of workouts are three to four days a week.Spot training won't get you results.For the best results combine these exercises with strength training and healthy eating.Place at least one rest day between your workouts because you shouldn't work the same muscles every day.
Step 4: Wide squats are done.
If you want to start, you should move your feet wide so that you are not touching the ground.The toes should be pointed out.Take a squat position.Stand back up and hold for a second.Keeping your knees over your feet and behind your toes is important.The knees should be directly below the ankles.
Step 5: Try a side squat.
You should get into a wide squat stance with your feet wider than your shoulders.Straighten your right leg by bending your left leg.The toes on your right foot should be pointed towards the ceiling.Take your arms out in front of you.Go back to doing the same thing on the other side.Make sure you keep your knee behind your toes.
Step 6: You can try a thigh squeeze dip.
Hold on to a sturdy surface.Your feet should be close together with your toes straight ahead.Put something between your thighs.Lift your heels when you put your other hand on your hip.You should balance yourself on the balls of your feet.If you want to slide down a wall, you need to lower yourself by bending your knees.The ball needs to be squeezed with your thighs.Your body should be straight, with your shoulders over your hips.Staying on the balls of your feet, bring your hand over your head.You should be squeezing the ball.To repeat, lower again.If you want to do the same number of reps, complete your reps for one side and switch to the other.
Step 7: Put a plie squat pulse to the test.
Get in a squat.Keep the other flat by raising the ball of one of your feet.The knees should be bent a few inches.This is where the pulse will start.Drop your butt down, then quickly raise it.Continue pulse up and down for your number of reps.It's possible to pulse for 30 seconds instead of reps.
Step 8: Do a squat.
Stand with your feet apart.Place one foot behind you.As you lower yourself, bend both knees.Stand back up, kicking your leg to the side.If you want to switch legs, complete your number of reps on one leg.
Step 9: You can try scissor jumping jacks.
Place your feet shoulder-width apart.The first movement of a jumping jack is when you spread your feet wide with your arms overhead.Bring your legs back in a scissor position.In a scissor jack, you should land with one leg scissored or crossed over, unlike a traditional jumping jack.Your arms should also be crossed.With your arms above your head, jump out to the wide stance.If you jump and scissor your legs, you can switch between the front and back legs.
Step 10: An inner thigh press is performed.
With your knees bent, lie down on your back.Put your feet on the floor.You can put a rubber ball or beach towel between your knees.Hold the ball for at least 30 seconds by squeezing your thighs together.Relax for around 10 seconds, then repeat the exercise two or three times.
Step 11: Pick up plank jacks.
Put your hands and feet into a plank position.Make sure your back is straight and your shoulders are over your wrists.Keeping yourself stable, jump your legs out as wide as possible.As you jump them back together, squeeze as you do.If you have a slick surface, you can slide your legs wide and squeeze them back together, instead of jumping.
Step 12: Do frog leg bends.
Lie on your back with your legs straight up.Flex your feet, place your heels together, and turn your toes to make a V shape.Keeping your feet together, lower and bend your knees.As you make your legs straight, squeeze your inner thighs.
Step 13: Do the leg raises.
On the yoga mat, lay on your right side.Put your upper body weight on the bent arm by keeping your back straight.Bring your left knee over your right leg so that the foot is in line with your straight leg.Keep your head in line with your spine by straightening your back.Take care of your abdominal muscles.Lift your right leg and go as far as you can.If your back starts to curve or your hips start to move, stop.For a second, hold the leg at the top.Slowly lower the leg.If you want to switch sides, complete all the reps on one leg.
Step 14: Do scissor kicks.
Lie on your back on the floor.Raise the legs off the floor.Then, raise one leg higher and lower the other, making a scissoring motion.Do it 10 times.You should scissor your legs sideways.Make sure the different legs cross over the top.For 10 reps, do this.
Step 15: Do a flip.
Clamshells can be a good complement to an exercise like jogging.Lie on your side with your knees bent.Put your head on the arm that is closest to the floor.Press your feet together to open your legs.As you lower your leg, squeeze your inner thighs.If you want to switch sides, complete all the reps on one side.