20 Min INNER + OUTER THIGH WORKOUT | Ankle Weights Optional

This 20 minute inner and outer thigh workout will help strengthen your surrounding hip muscles to improve performance and help prevent injury. This no repeat at home workout will target your adductor and abductors muscles as well as your glutes! Ankle weight workout optional!

We will focus on isolating the outer and inner thigh muscles however sumo squats, deadlifts, lateral lunges etc are also great ways to hit the abductor and adductor muscles.

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 lower body workout. On screen will be the next exercise and some tips as we go!

The timer is simply a guide... please do not rush to move to next movement etc. Take your time to get into correct position.

I am using 2 x 2kg ankle weights however this is optional. You will need a mat or elbow & knee friendly surface.

Below are the exercises, some being single leg so of course we will make sure to do same on other side! 😉 Each exercise is performed for 30 seconds and then straight onto the next.

STANDING RAISES
PULSES
FRONT HEEL X OVER
FRONT HEEL LIFT
SIDE TO REAR LIFT
SIDE TO FRONTAL LIFT
STANDING RAISES
PULSES
FRONT HEEL X OVER
FRONT HEEL LIFT
SIDE TO REAR LIFT
SIDE TO FRONTAL LIFT
ADDUCTOR UNDER LIFT
ADDUCTOR LIFT
ABDUCTOR STRAIGHT LEG LIFT
PULSES
STRAIGHT LEG RAINBOW
QUAD EXTENSION
CIRCLES (clockwise)
CIRCLES (anti clockwise)
ADDUCTOR UNDER LIFT
ADDUCTOR LIFT
ABDUCTOR STRAIGHT LEG LIFT
PULSES
STRAIGHT LEG RAINBOW
QUAD EXTENSION
CIRCLES (clockwise)
CIRCLES (anti clockwise)
X OVER
DIAGONAL PULSE
CIRCLES (clockwise)
CIRCLES (anti clockwise)
X OVER
DIAGONAL PULSE
CIRCLES (clockwise)
CIRCLES (anti clockwise)
ABDUCTION LEG LIFT
PULSES
ABDUCTION LEG LIFT
PULSES

I hope you find this 20 minute inner and outer thigh workout as challenging as I did! Keep the form good!!

Cx

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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.

Видео 20 Min INNER + OUTER THIGH WORKOUT | Ankle Weights Optional канала Caroline Girvan