How to Do an Upward Facing Inner Thigh Exercise

Опубликовал Admin
4-10-2016, 23:00
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This medium-intensity exercise engages the inner thigh muscles.

Getting in the Starting Position

  1. Lie on your back with your knees bent. Point your feet straight ahead of you so that your feet, knees, and hips are aligned. Set your arms out to your sides with palms facing upwards.

Squeezing

  1. Place a ball or pillow between your knees. Whichever object you use should be pliable and fairly small, ideally about 6 to 8 inches (15.2 to 20.3 cm) in diameter.
    • Alternately squeeze and relax your knees with the pillow in between them. Do not let the pillow fall to the ground at any point during the exercise, but do try to compress it as you're squeezing. If you cannot feel any exertion in your inner thighs, do this exercise more vigorously.

Pressing

  1. Place a non-elastic strap around your lower thighs. You can use a belt, rope, or cord of some kind--just make sure it won't stretch too much with your movement.
  2. Press your knees knees outwards against the sides of the strap as though you're trying to separate them. Do this for a few seconds, then relax. Repeat so that you feel the exertion in your outer thighs and backside.

Frequency

  1. Do 10 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. For faster results, increase the number of sets/times per week you do this exercise.

Tips

  • The benefits of these exercises are increased strength and flexibility in your thigh muscles.

Warnings

  • Potential injuries may be incurred if this exercise is performed incorrectly.
  • Those with poor balance should be careful when performing this exercise.
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