4 Fantastic Thigh Moves That Will Make Your Legs Tremble

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4 Fantastic Thigh Moves That Will Make Your Legs Tremble

No Squat Thigh Moves

Thighs! Many women find managing this trouble area next to impossible. Don’t get discouraged—this series of standing outer thigh exercises will tame your thighs without having to do one squat. Even if you don’t mind squats and lunges, this is a great routine to do when you want to work your muscles in new ways, which is always a good idea. And don’t underestimate these moves—they’re a lot harder than they look.

For each exercise, be sure to use control and resistance in both directions so you get the most out of each lift. Try keeping your hands on your hips throughout the moves for more of a balance challenge; if you start to wobble, put a hand on a chair or the wall.

Do 10 to 12 repetitions—with each leg—of these exercises.

Side Lift

Side lift

Stand with feet hip-distance apart and shift weight onto your left leg. Lift the right leg off the floor and slowly raise it out to your side to about a 45-degree angle while keeping your hips even. Keep your core pulled in and torso nice and straight. As you lift, squeeze your outer thigh and glutes. Lower, and repeat, making sure not to use momentum to swing the leg.


Side Adduction

Side adduction

Stand with feet hip-distance apart and shift weight onto your left leg. Lift your right leg to the front at about a 45-degree angle, then turn it out from the hip—your right toes will be pointing away from you. Now bring your right heel to the toe of your left foot and squeeze your inner thighs together. Repeat the movement, but as you lift the working leg back up, maintain your inner thigh connection and continue to squeeze your inner thighs.

Rear Lift

Rear lift

Shift your weight onto your left leg and extend your right leg behind you, resting the big toe on the ground. Making sure to keep your torso upright—resist leaning forward—and your core tucked in, raise your right leg behind you as high as you can. Lower and repeat. Try to keep lifting your leg a little higher each time.

Standing Clam

Standing clam

Stand with your feet hip-distance apart. Raise your right knee as you glue the inside of your right foot to your left ankle. Making sure your hips stay squared to the front, slowly open up your right knee to the side; take care not to rotate your spine. With control, bring your knee back to the front, return to the standing position, and then repeat.

Source: http://www.prevention.com/


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