Inner and outer thighs, glutes,
hips
Dancer's Extension
Stand with your left arm resting on the
back
of the chair for balance, then slowly reach your right arm in front of
your while extending your right leg behind you as shown. Lower your arm
and leg, then in one controlled motion, extend your right arm and leg
to your right side as high as you can. Return to start, complete a full
set, then switch. |
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Inner and
outer thigh
Leg Lift
Attach weight (optional) to your ankles, lie down on your
left side and prop yourself on your left elbow with your right leg bent
and placed behind your left knee. Keeping the inside of your left foot
parallel to the ceiling, slowly lift your left leg up as high as you
can. Lower it slowly, complete a full set, then switch sides.
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Inner thighs,
glutes
Lateral
Lunge
Stand with feet hip-width apart, toes pointing forward and arms at
sides. Step out wide to right side with right leg, bending knee 90
degrees; keep left leg straight and abs tight while clasping hands
together in front of chest. Push off right foot, step back to start. |
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Legs, glutes;
stretches hips and legs
Forward
Lunge
With Forearm Drop
Stand with feet hip-width apart, arms at sides. Lunge forward with
right leg, bending right knee 90 degrees, and extend left leg fully
behind you. As you came down, bring right arm next to inside of right
shin, bending elbow 90 degrees; place left hand on floor for balance.
Hold for 1 count, then push back up to starting position and repeat,
alternating legs.
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Glutes, inner and outer thighs
Side
Shuffle
Stand with feet hip-distance apart, elbows bent, with fists near ribs.
Take three giant steps to your right. Bend your knees and jump up,
turning to face the opposite direction. Repeat, shuffling to your left.
Continue alternating side for 1 minute. |
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