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It’s never too late to change your lifestyle and you can start exercising anytime, even if you’ve never exercised before. It’s just a matter of finding the right exercise that will suit you. This series of simple exercises is designed for all women who have decided to start and stick with it. An ideal workout for the inner thighs that you don’t have to go anywhere for and that won’t take up much of your time. You’ll see results in just a month. So let’s get started!
List of exercises
1. Exercise – 30 seconds / 2 sets
Instructions: Lie on your back, place your hands under your buttocks and stretch your legs straight. Then tighten your abdominal muscles, lift your legs slightly above the mat and scissor them up and down alternately so that the lower leg does not touch the ground and the top leg forms a 90 ° angle with the body.
2. Exercise – 30 seconds / 2 sets
Instructions: Lie on your back, bend your knees and place your hands beside your body with your palms down. Turn your feet toward each other, push with your hands and lift your pelvis into a position where it forms a straight line with the rest of your body. Your abdominal muscles are engaged and your glutes contracted.
3. Exercise – 30 seconds / 2 sets
Instructions: Lie on your side, support your head with one hand and brace the other on the ground. Legs are extended in line with the body. Tighten your abdominal muscles and raise the top leg as high as you can. The leg must be straight and the muscles engaged. Repeat on the other side.
4. Exercise – 30 seconds / 2 sets
Instructions: Lie on your back, place your hands under your buttocks and lift your legs to a right angle with your body. Keep your heels fixed and open your legs outward, then bring them back together.
5. Exercise – 30 seconds / 2 sets
Instructions: Lie on your side, support your head with one hand and brace the other on the ground. Bend the top leg at the knee and place it in front of you — the knee and the foot should form a 90 ° angle with the body. Keep the bottom leg extended and lift it as high as you can. Repeat on the other side.
6. Exercise – 30 seconds / 2 sets
Instructions: Lie on your back, place your hands under your buttocks and extend your legs straight out in front of you. Tighten your abdominal muscles, lift your legs slightly above the ground and open them outward, then bring them back together. Legs are straight and muscles are engaged.
7. Exercise – 30 seconds / 2 sets
Instructions: Lie on your back, place your hands under your buttocks and extend your legs in front of you. Tighten your abdominal muscles, lift your legs above the mat and alternately pull one knee and then the other toward the center.
8. Exercise – 30 seconds / 2 sets
Instructions: Get on all fours with your back flat. Lift one leg to the side so that the thigh is parallel to the ground, keeping the knee at a 90 ° angle. Switch sides and repeat.
9. Exercise – 30 seconds / 2 sets
Instructions: Lie on your back, bend your knees and place your hands beside your body with palms down. Place a small pillow between your knees and press them together; your feet should be wider than your knees. Push with your hands and lift your pelvis into a position where it forms a straight line with the rest of your body. Your abdominal muscles are engaged and your glutes contracted.
10. Exercise – 30 seconds / 2 sets
Instructions: Lie on your back, support yourself with your hands on the ground beside your body, straighten your legs and place a pillow between your feet. Press your feet together, lift your legs slightly above the ground, keeping your abdominal muscles engaged. Hold this position for 30 seconds.
For all exercises remember proper breathing and try to perform all movements correctly. Only then will you achieve the desired effect.
