The outer thigh, or sleeping muscle, is a problem most women face, and it gets worse because of hormones that help fat build up in the pelvic area, the buttocks, and thighs. Fat in this area is hard to lose, but some exercises can help shape it, and we'll tell you about them in this article. You can also ask about any specific exercises through our Facebook page.
First exercise: SQUAT SIDE KICK
How to do this exercise:
- Stand in a squat position with your feet apart wider than shoulder width,
- Place your hand parallel to your shoulder, lift your right leg up then extend it like a kick, then do the same with your left leg.
Second exercise: SIDE PLANK HIP ABDUCTION
How to do this exercise:
- Lie on your left side, bend your arms and support on your elbow, which should be right under your shoulder, bend your left leg, keeping your hips parallel.
- Lift your right hip, keep your body straight, repeat lifting and lowering your leg, then repeat this on the right side.
Third exercise: STANDING OPEN THE GATE
How to do this exercise:
- Stand with your arms bent and hands on your waist, lift one knee and move it to the side, then return to standing.
- Repeat the move with the other leg, keep your back straight, and tighten your abs.
Exercise 4: CLAMSHELL
How to do the exercise:
- Lie on your left side on the floor, support your head with your arm, then bend your knees at a 45-degree angle, keep your legs together, and tighten your hip muscles.
- Move your knee up without moving your foot, then return your knee to the start position, repeat this on your right side.
Exercise 5: CURTSY LUNGE
How to do the exercise:
- Stand with your feet a bit wider than shoulder width. Lower your right leg and bend it until you get a 90-degree angle. Then return to standing.
- Clasp your hands parallel to your chest to support your body during the move. Repeat this with your left leg.
Exercise six: FIRE HYDRANT
How to do the exercise:
- Start on all fours with your hands directly under your shoulders and knees under your hips. Tighten your abdominal muscles.
- Lift your right knee to the right side and hold it up for a few seconds. Then return to the starting position. Repeat on the other side too.
Exercise 7: QUICK FEET
How to do the exercise:
- Stand with your feet a bit wider than shoulder-width apart, and move your body quickly using your feet.
Exercise 8: CIRCLES IN THE SKY
How to do the exercise:
- Lie on your back, put your hand behind your back, lift your lower body slightly, then raise your right leg up to the sky.
- Keep your body steady, move your raised foot in a circular motion clockwise, then repeat with your left foot.
Exercise 9: SKATERS
How to do the exercise:
- Stand with your feet shoulder-width apart, bend one leg back at a 90-degree angle, move the other leg, then return to standing.
Exercise ten: SINGLE LEG BRIDGE
How to do the exercise:
- Lie on your back, arms at your sides, bend your knees with feet flat on the floor, lift one leg up, then lift your hips, lower them down, support your body with your arms.
These exercises vary in reps depending on your level and your goal, so you can follow up with one of the trainers at Fitness Garage, to set up a workout plan that fits your goals and level.
