LET THE INNER THIGH WORKOUT BEGIN...

LET THE INNER THIGH WORKOUT BEGIN...
courtesy of: http://www.fitness-training-at-home.com/inner-thigh-workout.html

What you will need:

Two of these exercises use a swiss ball.. If you don't have one, use a big bulky pillow instead (or a few pillows piled together).

A Yoga Matt or towel to lie on.

The Exercises in This Inner Thigh Workout:

Inner Thigh Exercise 1 of 5 - Power Pushes
Inner Thigh Exercise 2 of 5 - Inner Leg Raises
Inner Thigh Exercise 3 of 5 - Straight Leg Squeezes
Inner Thigh Exercise 4 of 5 - Swiss Ball Knee Squeezes
Inner Thigh Exercise 5 of 5 - Lying on Back Straddle
Post Workout Stretch 1 - Flat Straddle Stretch
Post Workout Stretch 1 - Straddle 'n Stretch

Exercise 1 of 5 - Power Pushes

This is a great exercise and it really will help to tighten and tone those wobbly bits!

Grab yourself a yoga mat, or towel to lie on.
Lie on your side as shown in the picture below.
Bend your top knee behind you and make sure it's in line with your body.
Straighten your front leg and raise it out slightly to the front.
Hover it there. This is the start position.
Lift your leg until you're in the position shown in picture 2.
Hold it there for about 1 second..
Repeat until you get the burn!
Change legs.



Exercise 2 of 5 - Inner Leg Raises

This is an old classic! Shaye remembers her gran teaching them to her when she was just a little kid. It's as effective now as it always has been... Although Shaye claims that now she's grown up it takes a lot more work to keep the "wobbly bits" at bay!

Lie down on your side and bend your top leg out in front of you as shown in picture 1.
Keep your other leg out straight and slightly elevated off the ground.
This is the start position.
Raise it up as high as you can and hold for 1-2 seconds.
Lower it back down to the start position.
Repeat until you feel like there's a fire in your thighs.
Then repeat again ;) Really push yourself!
Now, change legs....


Exercise 3 of 5 - Straight Leg Squeezes

Wow, this is one of those exercises which is just so hard to beat! It works wonders! This inner thigh workout wouldn't be the same without it... If you don't have a swiss ball, a similar effect can be created by using a few big puffy pillows or a foam mattress folded or stacked between your feet.

Lie on a mat with your swiss ball in between your feet, as shown in the picture below.
Squeeze your feet together as hard as you can and hold for 2-3 seconds.
Release slowly.
Do as many of these as you require for your workout.
Remember to really focus on tensing and isolating the inner thighs and to keep your hips, body and legs in alignment.
Do as many as you possibly can... 30 repetitions is a good aim.


Exercise 4 of 5 - Swiss Ball Knee Squeezes

Another fantastic exercise for isolating your inner thighs.. If you're looking for the "burn" then this should do it! Again, if you don't have a swiss ball, a similar effect can be created by using puffy pillows or a folded foam mattress. (Getting a swiss ball could be a great investment though)

Lie on a yoga mat with your swiss ball or pillow between your knees, as shown in the picture below.
Squeeze your knees together as hard as you can and hold for 2-3 seconds.
Feel your inner thighs tensing? Squeeze so hard that your legs shake!
Release slowly.
Repeat...
Do as many of these as you require for your workout.



Exercise 5 of 5 - Lying on Back Straddle

This is the last exercise of our inner thigh workout. It's quite a nice relaxing exercise and also gives you a little bit of a inner thigh stretch (depending on how wide you open your legs)...

Lie on your back, resting on your elbows and raise your feet in the air, as shown in picture 1.
Slowly open your legs. Stop once you get to the position shown in picture 2.
Hold here for 1-2 seconds.
Raise them back to the start position.
Repeat.


STRETCH - Flat Straddle Stretch

We bet you're thinking "Ouch - I'm getting outta here!" but wait... you don't need to start off being flat on the floor... work your way to that point.

Sit on the floor with your legs open to at least 90 degrees.
Open them as wide as you comfortably can.
Bend forward carefully.
If you need to support yourself with your hands, that's fine.
Try get as low as you can. Make sure you keep your back straight.
Try hold it for at least 20 seconds..
Relax!
Now, do it again!



STRETCH - Straddle 'n Stretch

Yes, we know... This stretch looks a little x-rated! But it's a great stretch and you really must try it. Try work your way to being flat on the ground.

Get into the position shown in the photograph below.
Gently pull yourself closer towards the floor.
Make sure you feel a nice stretch, not a "oh dear, this is dangerous" stretch. It should hurt a little, but nothing too unbearable.
Hold this for 1 minute...
Then relax. Phew!
Okay... now you can do it again!