Lunge
Forward lunges are one of the most effective lower body workout routines, employing and sculpting your quads, glutes, hamstrings and calf muscles; while your abs and lower back are called into action for stability.
As mentioned above, we are sticking to the forward lunge today. Here is how to perform the movement:
Stand with feet hip-width apart
Take a large step forward with one leg
Keep the majority of your weight on your front foot as you lower your hips, keeping the front foot flat and back heel lifted
Descend until your rear knee almost touches the floor and the front knee is stacked directly above the ankle, creating 90° bend in both knees
Drive through the heel of your front foot and push yourself back up to your starting position
Plie squat
The plié squat is a great variation of the traditional bodyweight squat, that involves a wide stance and feet pointing outwards. This stance opens up the hips during the squat, putting more emphasis on the inner thighs and adductors.
- Stand with your feet wider than shoulder-width apart.
- Point your feet outwards, between 45 and 90 degrees so your feet follow the same direction as your knees.
- Your knees should be slightly bent and your back should be straight.
- Place your hands on your hips or thighs and brace your core.
- Lower yourself into a squat position until your thighs are parallel to the floor, or until it feels comfortable to go any further.
- Keep your back straight and hold for a few seconds.
- Repeat for repetitions.
Fire Hydrants
- Start off on all fours, palms flat on the ground, arms straight, and knees under your hips (this is known as tabletop).
- You should be looking down at the floor. Your starting position is crucial, so be sure your back is straight and your core is engaged.
- With your weight evenly distributed between both hands, raise your left leg to the side, keeping your knee at a right angle. How far you can raise your leg will depend on fitness, flexibility, and strength. Aim to raise it to at least an angle of 45 degrees but if you are in good shape and flexible, you may be able to get your thigh almost parallel with the floor.
- Hold for a second and lower. That’s one rep. Start off with 10-20 reps on each side and move up to three sets. Do not strain and stop if you feel any discomfort.
Acrobatic Dance
A standard donkey kick requires one “to be on all fours with knees hip-width apart, hands under shoulders, neck, and spine in neutral, and the abdomen braced,” says Brown. Below, Sustaita explains how to do the move while maintaining proper form.
- Get on the floor on your hands and knees. Place your hands directly under your shoulders and knees under your hips.
- abdominal muscles to help create a stable pelvis and strong back. Keep your chin slightly tucked and your eyes looking out and down so the back of the neck stays flat.
- Using your glutes, lift your right leg up and behind you toward the ceiling, keeping a 90-degree bend in your right leg and flexing the right foot.
- Lift up to the point right before your lower back arches (scoops down) or your hips rotate or tilt; if any of these things happens, you’ve lifted too high. You want your hips to stay level and squared to the floor and your back to remain neutral and strong. Avoid rushing the motion so you can do the exercise with a full range of motion and proper technique.
- Lower the right leg to start position and repeat on that same leg. Once you’ve completed all repetitions on the right side, switch to the left side.
Ball hamstring Roll
Stability Ball Hamstring Roll In is a simple but effective exercise to strengthen your hamstrings, glutes and core muscles. Most of our common lower body exercises like squats and lunges focus mainly on the quads and glutes. It is difficult to find ways to target the hamstring muscles without specific machines.Begin lying on back, arms by side and feet on top of stability ball.
- Squeeze glutes and abs and lift body up so you are in a straight line with only shoulders and head relaxed on mat.
- Pull heels toward glutes rolling ball in, then push the ball back out. Continue to pull ball in and out for desired number of reps. Slowly lower body back to the mat
Inner Thigh
This classic pilates move is a low-impact option that directly targets the inner thighs. You may be laying down but don’t be fooled; this move requires a ton of focus and control and is one of the most targeted inner thigh exercises.
- Lay down on your right side. Prop yourself up on your right elbow so your head, hips and heels are in one long plane.
- Place your left-hand fingertips on the floor in front of you to stabilize the body.
- Bend your left leg over your right so your left foot sits on the floor (your left leg can either be in front or behind your right leg). Engage your core and glutes.
- Keeping your bottom leg straight, raise your bottom leg up 2 inches and then lower it back down 2 inches. Once you finish the reps, repeat on the other side.
