1. Lateral lunge
Put the bag on your shoulders, holding it securely at each end. Take a big sidestep and lower until you feel a stretch through your groin. Return to the start and repeat to the other side.
Place the bag on the shoulders, securing its placement by holding the main handles. Squat to the point where the knee joint is at 90 degrees, and return to the standing position. Keep the back in a neutral position throughout the movement. On the downward movement, ensure that the knee doesn’t come too far forward over the foot. Perform 12 to 15 repetitions.
3. Front squat and press
Take the bag by the other grips and hold it across the shoulders. Perform a squat. As you stand up, press the bag above the head.
4. Step-ups with knee raise
Step up with your left foot [A], bringing your right leg forward and up and bending your knee until your thigh is parallel to the floor [B]. Lower your right leg back to start, then the left. Repeat with the other leg. That's 1 rep; do 10.
5. Step ups with shoulder press
Hold the weights at shoulder height, and you step up onto the bench. As your body comes up so will the weights, you complete the shoulder press. Then step back down and lower the weights to shoulder level again. Repeat 12 so 6 each leg.
Lie on right side, supported on elbow, legs long and slightly in front of body. Raise left leg to hip height, exhale to kick left leg forward and pulse, inhale, lengthen leg to back x 10 reps.
Add side support: Strengthen arm and shoulder position and extend both legs long in line with body, press body up to a side plank, hold for a slow count to 10.
Repeat on other side.
Perform 10 reps.
inner thigh leg lift
The inner thigh leg lift is another great, effective exercise that can be easily done at home with great results. To do this exercise, lay on your right side with your elbow on the ground and your head resting in your right hand. Extend both legs out on the ground, with your right leg firmly on the ground and your left leg stacked on top of it. Lift your left leg off the right, bend your knee, and place your left foot on the ground in front of your right leg. Take a few deep breath, and during exhalation, use the muscles in your inner thighs to lift your right leg off the ground towards the sky. Do 10 repetitions of this exercise and rest. Repeat the rep, and then perform the same exercise using your left leg.
Llie on you back pressed against the floor with you arms fully extended at your sides, with palms face down. Lift your legs up so that your heels are about 6 inches off the ground with a slight bend at the knee. Now lift your left leg slightly higher while your right leg is lowered until the heel is about 2-3 inches from the ground. Alternate legs.
Stand with legs wide and toes pointed outward slightly. Bend your knees until your knees are over your ankles. Straighten your leg. 15 reps.
pilates inner thigh leg lift