I want to work on our thighs now, we are going to look its tilting the outer thigh and the inner thigh and then we are going to do some work on the back of our thighs on bottoms as well. So first of all just lie down on your side stomach tight bottom in a straight line bottom neck bend top foot flats toe pointing down, and just raise and lower and we do 12 of these. Up to now you cant be probed up from one on , or you cant just lie down straight if you want to. Okay.
So if you fairly working along hand, we are going to do two sets of 12 and coming to the end of the first set now, have one more set on once let it down, two you will start to say like here which is keep going this is really does work. And four you got it and that toes pointing down all the time and your stomach muscles are very supporting your lower back side you are not rolling forwards or back wards and three more and two and one good. Now just bring that leg over in front of you bending that top leg bottom foot flat this time and raise in lower I am concentrating on the inner thigh area now, we put one hand on your inner thigh you will feel those muscles working. Its really hard area to get hand , its quite difficult to target first.
Women will always wanting to tell not there in the five areas six more and thigh and then we are going to move on to a another set of the same exercise, and one more and lets do another 12 so you leg raise that leg and three four five six seven and I am using those stomach muscles as well, don’t switch them off just because that’s not the area we are not targeting at the movement , we really notice the difference to your stomach with you use all these sorts of time and just rest.
And now just to all fours we are going to target the back of the leg now , tummy tight back flat and just bring that leg back, and to and again just of two sets of 12 just keeping very simple. Four five and six you bringing your knees back together as you bring your leg in, and nine ten and eleven and twelve more now its really important not to let your back deep like this, is your risk of just injuring it, we put him too much pressure on it, so one each uses us to our muscles to help your flatten up your back okay. Half way through the second set now, keep it going and in another three, and next we are just going to bring the nail to the side and bend knees back come back together, and break for us you will feel it happening my nail on the out side of the thigh, five and six seven eight nine and ten just do one sets of these one because we did the outer thigh earlier, good.
Now just kneel back just a challenge and we will do that to you at the sides that we are working the left leg now, arm. Again parties in straight line you ready don’t run a role forwards or back wards. Tummy tight raise and low and two three four and five six so If you too find it this is the problem area here, because you know fast to find here hard to tone up these exercises will really help to sort to your talents.
Eight and nine and you just and area that women naturally put some weight and another sets and one two we just doing twelve four five nice and slowly not too fast eight nine and ten eleven twelve, to raise its over to the inner thigh now so drop that leg over in front I will raise and level. Two three five six to the first half coming up very high but then muscle is working hard. and as you go stronger you can know always put angel raise some if you want to it if he has got two is easy just adding and if a bit of extra resistance.
And that have 12 more, ready coming out that thigh area, three four five and six seven eight and nine and two more excellent and every one again to tummy tight back and flat and your spring your leg back for back foot leg get tension and give you squeeze as you leg your leg back so it really working them hard. Seven eight and nine ten and one more set of these again this will remind that you keep is tummy muscles tight.
Sets and now I just bring that leg out to the side knees come back together you want there is knees stay in line with each other four five six just six more nine and ten eleven twelve good. Kneel back do these 3 times a week it will really help about out side and inner thigh area and you will also notice the your bottom will really tone up.
Here is a quick reminder to get the most from your work out, when doing your side leg raise keep your foot flat don’t slight your body row forwards or backwards and the leg extension keep your muscles squeezes as you bring your leg out.
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