Legs Hard AF Ladies

So, let me first point out, this is not about weight loss.

This is not about fat burning either.  These are exercises that will significantly tone your legs, with a special focus on your inner thighs ladies.

This is not for beginners, even the “squeeze and lift” can pose a significant risk to a very weak core/lower back.  This is for people who already work out, and are probably close to, if not at the goal weight.  The focus here is to TONE.

I am giving you (5) exercises most women aren’t doing in their current routines. Squats are popular, but women often avoid the barbell rack, as it’s in the “meathead” section of the gym.

tip: Wrap a sweatshirt around your backside, headphones on, and soon you won’t even know people are in the same room 

Barbell Squat

 

If you want to reduce the size of your thighs and look more toned, then your goal is really fat loss since you can’t spot reduce.  To maximize fat loss and sculpt sexy legs (i.e., tighten your inner thighs), your best bet is to use exercises that recruit multiple muscles like barbell squats.  “The more muscles you work, the more calories you burn.”

To do it: Place a barbell across shoulders (not on top of your neck) and stand with feet just wider than shoulder-width apart, toes turned out 10 to 15 degrees. Bend at knees and hips, lowering body as close to the floor as possible (heels should not lift off the ground and lower back should not lose its arch). Keep knees wide and tracking in the same direction as toes to avoid letting knees drop in toward the midline of body. Reverse the motion and stand up.

Cossack Squat

This exercise provides a unique training stimulus for the lower body that will shape your glutes and thighs from every angle

To do it: Stand with feet much wider than shoulder-width apart, arms relaxed by sides. Squat as deep as possible to the left, while turning right toes up, flexing right foot (right leg remains straight and torso leans slightly forward to maintain balance). Extend arms straight out from shoulders. Return to the starting position and perform on the opposite side to complete 1 rep.

 

Scissor Legs Plank

In addition to targeting the inner thighs, supporting the scissor movement in this exercise forces your arms, chest, core, and glutes to engage

To do it: Begin in a full plank position with each foot on a folded towel, paper plate, or gliding disc. Keeping upper body stable, slide feet apart, opening legs as wide as possible, and then slowly squeeze inner thighs to slide feet back together.

 

Squeeze and Lift

The small range of motion in this isolated movement makes it a great option for people with very weak inner-thigh muscles, or those dealing with a groin injury, and it’s easy to learn so you can do it just about anywhere.

To do it: Place a small ball between ankles (can be a soft weighted ball, air-filled ball, or medicine ball, but softer balls are more comfortable), and lie on right side, supporting head with bent right arm. Bend top arm and press hand on the floor in front of chest to help stabilize body. Squeeze inner thighs to secure ball. Lengthen legs and then press bottom leg up toward top to lift both legs about 6 inches off the ground.

 

Forward Lunge to Single-Leg Deadlift

The primary role of the inner-thigh muscle is to flex and extend the femur (thigh bone) while walking—when the leg is in front of the body the inner thighs create extension; when the leg is behind the body they create flexion. This exercise is excellent for targeting those muscles, along with the hamstrings and glutes. It uses the inner-thigh muscles the way they’re designed to be used and enhances tone without increasing size (hypertrophy) of the muscle fibers, he says.

To do it: With arms by sides, step right foot forward, lowering into a lunge. Shift weight into right leg and stand up, balancing on right leg with left knee bent.

Extend left leg back while right knee bends slightly, hinging forward from hips (body should almost make a straight line from left heel to head). Immediately swing left leg forward into a lunge and repeat on the opposite side. That’s 1 rep.