This no repeat at home workout will target your adductor and abductors muscles as well as your glutes! Ankle weight workout optional! The 30 minutes will involve a glute, outer and inner thigh workout.
It is important to strengthen your hip muscles, including the adductors to help your training performed and also prevent injury.
We will focus primarily on isolating these however sumo squats, deadlifts, lateral lunges etc will also help strengthen and tighten the adductors.
With isolation exercises such as this inner thigh workout, it is so important to try and focus on using the targeted muscles to lift and keep momentum from body to a minimum!
This is a follow along workout approximately 30 minutes in duration. Each exercise is performed for 50 seconds with then 10 seconds to get ready for next exercise.
I am using 2 x 2kg ankle weights however this is optional. You will definitely need a mat.
Below are the exercises, some being single leg so of course we will make sure to do same on other side! 😉
LEG RAISES
LEG RAISE PULSES
LEG CIRCLES CLOCKWISE
LEG CIRCLES ANTI-CLOCKWISE
LEG RAISE
LEG PULSES
LEG RAISE W/CURL
LEG CROSS OVER (wide)
STRAIGHT LEG RAISE
DONKEY KICK
SIDE LYING LEG RAISE
SIDE LYING LEG RAISE PULSES
SINGLE LEG ABDUCTION
DOUBLE LEG ABDUCTION
PLIÉ PULSES ON TOES (finisher!!)
I hope you have a great workout and feel awesome after!!
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
27 сен 2024
