Thighs (particularly inner/outer) are an area women like to concentrate their efforts. However, this is usually accomplished by spending way too much time on the adductor/abductor machine. To make better use of your time and provide a better overall stimulus to the thighs, give the Multi-Directional Lunge a try!
Check out the video below to see how to perform the Multi-Directional Lunge!
Looking for a quick home exercise routine? Here is a workout that can be done with very little equipment. All you need is a jump rope and your body.
Warm-Up: 5 minutes of Jumping Jacks/Marching In Place
A1) Jump Rope – 100 repetitions
A2) Mountain Climbers – 100 repetitions
A3) Squat Thrusts – 15 repetitions
Rest 60 seconds and repeat 2x (Total of 3 sets)
B1) Bodyweight Squat – 20 repetitions
B2) Push-Ups – 15 repetitions
B3) Single Leg Hip Extension From the Floor – 12 repetitions each side
Rest 60 seconds and repeat 2x (Total of 3 sets)
C1) Leg Raises – 15 repetitions
C2) Bicycle Crunch – 50 repetitions
C3) Side Bridge – 10 repetitions each side
Rest 60 seconds and repeat 2x (Total of 3 sets)
Cool Down: 5-10 minutes of light dynamic and static stretching
Note on Notation: Each group (A, B, C) indicates a superset. For these, you will perform the prescribed reps for A1, then move directly to A2 without rest and perform the prescribed repetitions. After completing all three exercises in the group, you will take a 60 second rest interval and repeat until you have done 3 sets. After you have performed 3 sets of the A group, you can then move on to the B group, etc.
Want to exercise but don’t have any equipment? Here is a brief list of exercises (with descriptions) that only require your body!
Push-Ups
1. Lie prone (facing down) on the ground with your hands slightly wider than shoulder width apart.
2. With your back flat and body rigid and using the toes and the pivot point, press upward from the ground, fully extending the elbows to the starting position.
3. While maintaining a straight body, (back straight, head up) allow yourself to slowly lower to the floor until the chin makes contact with the floor/mat. Inhale during the downward movement.
4. Reverse the movement and press your body up to the starting position, again maintaining a flat back with the head up. Exhale during the movement.
Burpees
1. Starting position: Standing up right with your feet hip width apart, arms by your side.
2. Quickly squat down and put your hands on the floor in front of you.
3. Kick your legs out behind you, ending in a push-up position.
4. Quickly bring your legs back to the squatting position and stand up and jump into the air. Repeat. Breathe normally. Read more of this article »
2. Lie supine (facing up) on bench with head, shoulders/upper back, hips/buttocks touching the bench and both feet flat on the floor. Remain in this position throughout the exercise. Position the dumbbells at the side of the chest/armpit. If the dumbbells are too heavy to position after lying down, “kick” them to shoulder level before lying down. Press the dumbbells straight up to the starting position.
3. The exercise can be performed with your palms facing away (pronated grip) and the dumbbells aligned or with the palms facing each other (neutral grip) and the dumbbells parallel.
4. Inhale and lower the dumbbells slowly until they reach chest level, keeping your wrists rigid and forearms perpendicular to the floor.
5. Press the dumbbells back up to the starting position, exhaling through the movement.
1. Starting Position:
a. Dumbbells held at the sides
b. Feet slightly wider than hip width apart
c. Toes pointed slightly outward
d. Eyes focused straight ahead or slightly upward
2. Descent: Slowly flex as the knees and hips, allowing the hips to travel back. (As if sitting down in a chair) Back should remain flat or slightly arched, with the chest up and out. Focus on keeping as upright as possible without allowing your knees to travel in front of the toes. Weight should be distributed between the heel and arch of the feet. Do not allow the weight to shift to the balls of the feet. Inhale while lowering.
3. Continue the downward movement until the thighs are parallel to the floor, or if not able to reach parallel, the lowest achievable depth.
4. Extend the hips and knees, again maintaining a flat back posture, or slightly arched, with the eyes focused straight ahead or slightly upward, and the weight balanced between the heels and arches of the feet. Do not allow the knees to shift inward or outward. Exhale during the upward movement.
5. Continue extension of knees and hips until the starting position has been reached.
Be the First to Comment 
straight up to the starting position.
