This exercise targets inner thighs, hamstrings and glutes
For this exercise, you will need: an exercise mat
Lie on one side of your body and don't allow the top hip to roll to the back or front. Your bottom leg is straight, with your toes pointed forward and a 90 degree angle in your ankle. Place the other leg on top of your bottom leg.
Start making circles with your leg, but keep it straight. First, trace circles in a clockwise direction the recommended amount of repetitions, and then switch to counter-clockwise.
After repeating this exercise the recommended amount of repetitions, change sides and repeat the same movement with your other leg.
Tips:
The larger the circles, the harder the work for your inner thighs.
If the circles are smaller, the motion will be quicker and easier on your thighs.
Point your toes out and form a 90 degree angle in your ankle.
Advanced: Use ankle weights to make this exercise even harder.
Advanced: Come up to your knee and hand instead lying on your side.
Keep your working leg in a straight line with your hip.
Beginners: 10 repetitions with each leg
Intermediate level: 15 repetitions with each leg
Advanced level: 20 repetitions with each leg
For this exercise, you will need: an exercise mat
Lie on one side of your body and don't allow the top hip to roll to the back or front. Your bottom leg is straight, with your toes pointed forward and a 90 degree angle in your ankle. Place the other leg on top of your bottom leg.
Start making circles with your leg, but keep it straight. First, trace circles in a clockwise direction the recommended amount of repetitions, and then switch to counter-clockwise.
After repeating this exercise the recommended amount of repetitions, change sides and repeat the same movement with your other leg.
Tips:
The larger the circles, the harder the work for your inner thighs.
If the circles are smaller, the motion will be quicker and easier on your thighs.
Point your toes out and form a 90 degree angle in your ankle.
Advanced: Use ankle weights to make this exercise even harder.
Advanced: Come up to your knee and hand instead lying on your side.
Keep your working leg in a straight line with your hip.
Beginners: 10 repetitions with each leg
Intermediate level: 15 repetitions with each leg
Advanced level: 20 repetitions with each leg