Side lying
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.
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.
scissor kicks
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.
squat jacks
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
- Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand, or rest your head on your arm.
- As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this.
- Do 10 reps, then repeat on the other side.