One area that many of our clients are concerned with is their outer thighs. People tend to gain outer thigh weight due to hormonal changes, sedentary lifestyles, or just plain ol’ genetics; regardless of the culprit, we all want it gone! Check out this great workout that targets those stubborn thighs. Complete each exercise for 10-15 reps for three cycles. Enjoy!
Cable Leg Abduction
Stand sideways at a low pulley cable machine and attach the ankle strap to the ankle furthest from the pulley. Position yourself away from the pulley until the cable is taut with the weight slightly lifted. Your weighted ankle should be just crossed over the unweighted ankle. Begin the exercise by moving the weighted ankle away from the weight stack. Make sure you maintain good posture with your shoulders back and chest out. The pulley should be in line with your body when you pull it. Return back to your original position; this is 1 rep. Continue for a total of 12-15 reps.
[ Repeat this exercise 15 times ]
Begin the exercise by standing with your feet 4-6 inches wider than your shoulder width, with your toes pointed out to a 45-degree angle. Place a heavy barbell by your feet. While maintaining good posture, position your shoulders back with your chest out, and slowly descend by bending at the knees and hips. Your knees should be flexing outwards when in the low squat position. While grabbing the weight, return to the starting position as you squeeze your buttock muscles and outer thighs.
Clam Shells + with Resistance Band
Lie on your side with your hips and knees at a 30-degree angle. While keeping your feet touching and not moving your pelvis, open your knees while contracting your buttock muscles. The movement should be very slow and concise. You can place your hand on the lateral part of your buttock to make sure you are contracting the muscles. Return your knees to the starting position. This completes 1 rep. Repeat 10-15 times per side.
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