She Strengthens

Transform Your Thighs with These 4 Unique Workout Moves

Are you tired of the same old squat and lunge routine? Look no further! These four outer thigh workout moves, designed by DanceBody’s Katia Pryce, will target your thighs in ways you never thought possible. Add them to your cardio routine for optimal results.

The Science Behind Targeted Thigh Work

While spot toning may not be effective, certain exercises can provide extra TLC to your inner and outer thighs. These creative moves work your thighs in ways you didn’t know were possible, and with a high rep count, you’ll be sure to fatigue your muscles.

Getting Started

To begin, lie on your left side and complete the prescribed number of reps for the outer thigh moves targeting your right leg. Then, complete all the moves for inner thighs targeting your left leg. Repeat all moves on the opposite side. For best results, add these moves to a cardio workout and repeat up to 5 times per week.

Outer Thigh Moves

1. Two Pumps

Lie on your left side, supporting your head with your left hand, left leg bent, right leg extended, core tight, and right hip stacked directly on top of your left hip. Flex your right foot and lift it toward the ceiling: one pump to lift halfway up, one more pump to lift as high as possible. Lower in two distinct movements. Do 30 reps per leg.

2. Check Mark

Start in the same position, lying on your left side. Point your right toes and bring your right knee in front of your navel, squeezing your abs. Extend your right leg on a diagonal as far as possible. Do 20 reps per leg.

3. Up and Over

From the same starting position, push up onto your left forearm. Extend your right leg, point your toes, and move your leg from front to back as if you were drawing an arch up and over your left leg. Your goal: Get your right leg as perpendicular to your torso as possible at the front of the arch. Do 20 reps.

4. The Burner

Starting in the same position, bend your right knee to your chest with your right foot flexed, engaging your abs and right obliques. Touch your right hand to the ground behind you for added balance. Now point your right foot and extend your leg, bringing your right hand back to the front. Next, squeeze your glutes and bend your right knee, bringing your heel toward your butt. Repeat the entire sequence 20 times.

Inner Thigh Moves

1. Single Sweep

Grab your ankle weights. From the same starting position lying on your left side, bend your right knee and place your right foot on the ground behind your left leg. Now flex your left foot and lift your leg as much as possible, then lower until your foot is 2 to 3 inches off the ground. Do 25 reps.

2. Heel Press

From the same position, lift your left leg 2 to 3 inches off the ground. Flex your left foot, draw your left knee toward your chest, crunch your abs, then press your heel away, extending your left leg without letting it touch the ground. Do 25 reps.

3. Combo

From the same position, raise your left leg 2 to 3 inches off the floor and flex your foot. Bring your left knee toward your chest while engaging your abs. Then extend your left leg in front of you, so your leg is perpendicular to your torso, forming an L. Bend your knee back to crunch position, then push your heel away, extending your hip to return to starting position. Do 20 reps.

4. Dancer Lift

This doubles as an abs move. From the same position, point both feet and lift your right leg high toward the ceiling. With your right hand, hold your thigh, calf, or heel, depending on flexibility (avoid holding the back of your knee to protect your joints!). Brace your core and draw your straight left leg up to meet your right leg. Slowly lower your left leg with control. Do 20 reps.

Get Moving with Katia’s Playlist

With these four unique outer thigh workout moves and four inner thigh moves, you’ll be on your way to transforming your thighs in no time. Remember to add them to your cardio routine and repeat up to 5 times per week for optimal results. Happy working out!