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The Outer Thigh Workout

By August 29, 2018workout

The Outer Thigh Workout

I recently heard the term ‘saddle bags’ in a workout class and was highly confused. What are saddlebags? And how do they relate to the squats that I’m doing? I was quickly informed that this is a term used to refer to the unwanted little fat deposits around your hips and upper thighs (and not some sort of equestrian garb).

While it may seem difficult to eliminate your ‘saddle bags’, it’s definitely not impossible. Add this thigh blasting routine to your schedule, pair with a nutritious diet, and you’ll be saying sayonara to those saddlebags in no time!

Of course, there’s no such thing as a ‘magic workout’ that will spot reduce fat from the body. You can however target and strengthen specific muscle groups. Building lean muscle is a great way to fire up your metabolism. This will help keep your overall body fat low, and who doesn’t love having visibly strong muscles!?

EQUIPMENT + OVERVIEW
EQUIPMENT //

 

+ Valeo yoga mat or other soft surface
 
WORKOUT STRUCTURE //
A workout structured to work your thighs heavily and equally. With both standing leg work and floor work, this sequence of exercises should be fun yet challenging. And worth every minute!    

WORKOUT DETAILS

Duration    10 – 15 mins  |  Type  Toning, Strengthening
OUTER THIGHS STEP-BY-STEP   //
  • Jumping Jacks
  • Side Raises
  • Thigh Ups
  • Pulsing Thigh Ups
  • High Leg Circles
  • Outer Thigh Pulses
  • Outer Thigh Circles
  • Diagonal Leg Raises

BREAKDOWN //

1 // Jumping Jacks

Step 1 //

Classic jumping jacks. Begin standing with your feet together, your arms at your side.

Step 2 //

Jump both feet out, shoulder width apart, and extend both arms, raising them towards the ceiling at opposing diagonal angles. Your body should form an X when all four limbs are extended.

Step 3 // 

Jump your legs back together, bringing your arms down to your sides and repeat.  Complete 5 jumping jacks.

2 // Side Raises

Step 1 //

Bring your arms above your head and stand with your feet shoulder width apart.

Step 2 //

Raise your right knee up towards your side while bringing down your right arm, trying to touch your elbow to your knee.

Step 3 // 

Return to starting position, then complete these same motions on the left side.

Step 4 //

Repeat 5 times on either side, alternating sides after each rep.

 

Repeat these first two exercises back to back as many times as you can in 1 minute.

3 // Thigh Ups

Step 1 //

Lie down with your right hip to the ground. Place your right forearm on the ground beneath your shoulder and stack your feet on top of one another.

Step 2 //

Begin the exercise by lifting your left leg up, keeping it straight, ending with it on a diagonal towards the ceiling. You can place your left hand on your hip to help keep your balance.

Step 3 //

Lower your leg back down to meet your right leg and repeat. Complete 3 rounds of 8 reps.

4 // Pulsing Thigh Ups

Step 1 //

Keep your left leg raised on the diagonal.

Step 2 //

Begin pulsing your leg up and down. Make sure to keep this movement small and engage your thigh! Complete 3 rounds of 8 reps.  

5 // High Leg Circles

Step 1 //

Keep your left leg raised on the diagonal.

Step 2 //

Begin moving your leg in a small circle. Keep your foot flexed and envision your big toe making a circle in the air in front of the bottom of your foot. Complete 3 rounds of 8 reps.

 

Repeat exercises 3 – 5 on the other side. Lie down with your left hip to the ground and work your right leg this time.

 

Then stand up and complete the first exercise sequence over again to stretch out your thighs a little.
5 Jumping jacks followed by 5 side raises for each leg. Repeat these exercises back to back as many times as you can in 1 minute.

6 // Outer Thigh Pulses

Step 1 //

Get down on your hands and knees into a table top position.

Step 2 //

Extend your right leg straight out behind you. Begin pulsing your leg out to the right side, bringing it back to starting position after each pulse. Complete 3 rounds of 8 reps.

7 // Outer Thigh Circles

Step 1 //

Keep your right leg extended straight out behind your body.

Step 2 //

Point your toes and begin moving your leg in a circle. Complete 3 rounds of 8 reps.

8 // Diagonal Toe to Floor to Ceiling

Step 1 //

Remain in the tabletop position with your right leg extended out behind you.  

Step 2 //

Bring your right toes to the ground on the left side of your body. Then raise it up to the right side of your body on a diagonal. You should make a diagonal line from bottom left to upper right with your toes. Complete 3 rounds of 8 reps.

 

Repeat steps 6 – 8 on the other side, working your left leg this time.  

Are your thighs burning? Did your legs shake? I know mine did. Good news is, that means it’s working! Do this workout once or twice and week and see your saddlebags be gone for good!

Amanda

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