* Difficulty 3X
Not only does this workout target the muscles of the outer thighs, it also engages the core, glutes, calves, and lower back. Because it has a cardiovascular component, it also burns a decent number of calories, which is a good companion of toning exercises when it comes to slimming down thighs.
As always, it’s important to remember that you can’t spot reduce fat from the body. You can however target muscle groups, and building lean muscle is a great way to make sure that your metabolism stays fast, which helps keep overall body fat low. Between the muscle groups used and the calories burned, this routine is a great way to lean out the body – including the thighs.
20 Minutes total
– 2 Rounds (short rest at the halfway point)
– 50 Seconds per exercise
– No equipment needed
– Warm up and Cool Down not included (we recommend any of our warm up videos before or stretching videos after)
Outer Thigh Exercises
Butterfly Bridges – The placement of your feet takes the focus from predominately hamstrings and glutes to the outer thigh and outside of the glutes. Lie flat on your back, bring your feet up and press the soles of your feet together before pressing up into a Pilates Bridge motion.
2 Jacks + 2 Side Leg Raises – Cardio blended with a classic outer thigh exercise to keep the expenditure of the routine high while targeting the intended muscles. Do two regular jumping jacks and then promptly lift each leg out to the side as high as you can without losing control of the motion (momentum will not be as effective for the muscles as a deliberate motion will, so no wild swinging or flailing allowed!). This is also good for building balance.
Side Plank + Toe Touches – Obliques and core get a working over during this move, and the outer thigh muscles are at work controlling the movement of the leg to the front of the body. Go into a half or full plank (a full plank is much more demanding in terms of strength and balance) and move the top thigh of your stacked feet up in a “kick” towards your head, where you will touch (or reach for) the toe of that foot. You can always start in a full plank and move to a half plank if and when you get tired.
Side Lunge + Jumps – Highly cardiovascular and great for toning the butt and thighs – particularly the outside of them due to the side to side lunging motion. Lunge to the side, push back up to the center, and do a powerful jump upwards before going right back into a side lunge on the other side.
2 Knees + 1 Side Kick – Tone the core & burn calories with the knees, turn it into an outer thigh exercise with the high kick to the side. Find your rhythm and wail away at this one, however slow or fast you need to to meet your fitness level.
Side Plank + Bent Knee Lifts – Target the outside of those thighs in a unique way with this side plank variation that doubles as a core exercise. Go into a half side plank and lift the top thigh (still bent), up and away from the bottom leg. You can hold a weight on the outside of your knee in order to make this move a bit more challenging.
Rocking Bridge – The “rocking” bridge effectively targets the outer thigh each time your press upward and to the side. Lie flat on your back and bring your feet up to rest flat on the ground. Press up into a bridge so that only your shoulders and feet are on the ground. Press upward to the right, then back down in a smooth motion through the center of your bridge position, right back up and to the left. Don’t drop out of the bridge position until your 50 seconds are up (or until you need a break).
How many calories does this burn?
We estimate that this 20 minute workout burns between 150-230 calories total. The exact expenditure will vary wildly by individual, based on variables such as bodyweight, gender, exertion levels put forth, existing fitness, etc.
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