If you're looking to tighten and strengthen your inner-thigh muscles, this exercise series will tone your legs and help you feel more confident, whether you're in tight jeans, a bathing suit, or . . . well, you get the picture.
Don't let the "lazy" lying position of this move fool you; this inner-thigh series is challenging and will make those muscles shake! Here's how to to do it.
Inner-Thigh Series
Starting position: Lying on your side, lengthen your bottom leg, and cross your top leg over, resting either your top knee (as pictured above) or the top of your foot on the floor. Prop your head up with your hand, or rest your head on your arm. Work in side-lying neutral [1] to keep your torso steady, and concentrate the work in your inner thigh rather than allowing your back to create the motion. To find neutral, reach your top hip down so your pelvis is level. Your waist should pull away from the floor a bit. Maintain this position as you do the movements below.
- Straight-up lifts: As you exhale, lift your bottom leg, and inhale as you lower it back down without letting it touch the floor. Your torso should stay still while you do this. This counts as one rep. Perform 15 reps.
- Tiny pulses: As you exhale, lift your bottom leg up, keep it in the air, and pulse 10 times. Then lower the bottom leg to your mat.
- Small circles: Exhale, lift your bottom leg, and keep it in the air. Begin to draw tiny, controlled circles forward, and be sure your torso remains on the ground. Circle 10 times forward, then 10 times backward. Lower your leg to the ground.
- Go halfway: As you exhale, lift your bottom leg halfway up, and pause on your inhale. On your exhale, lift your bottom leg all the way up, and pause your inhale. Then lower halfway down, and pause before lowering your leg all the way down to the ground. This completes one rep. Perform 15 reps.
Once you finish the series, be sure to switch sides so both legs get to enjoy this workout! Work your way up to repeating all four variations two or three times on both sides.