среда, 3 декабря 2014 г.

5 Ways to Sculpt Lean Thighs From the Floor

5 Ways to Sculpt Lean Thighs From the Floor


5 Ways to Sculpt Lean Thighs From the Floor


Watch the entire workout video on CosmoBody, the new fitness and lifestyle channel.


It's easier than you'd think to get an enviable lower half. Try these lazy-man moves to tighten up your thighs from the floor, couch, or bed whenever you have a few extra minutes. Do 10 to 15 reps of each exercise in the order listed below, then switch sides and repeat. Perform this workout at least four days a week for results that help you slip right into those skinnies.


1. Basic Leg Lift: Lie on your right side with your legs outstretched, feet flexed, and right elbow bent so the right hand is supporting your head. Bring your right leg slightly forward and bend the knee about 90 degrees. Keeping your shoulders and hips stacked, abs tight, and left leg straight, engage your outer thigh to lift your left leg about 45-degrees off the ground. Pause, then lower with control. That's one rep.


2. Leg Lift With Knee-In: Lie on your right side with your legs outstretched and right elbow bent so the right hand is supporting your head. Bring your right leg slightly forward and bend the knee about 90 degrees. Keeping your shoulders and hips stacked, abs tight, left leg straight, and left toes pointed, engage your outer thigh to lift your left leg about 45 degrees off the ground. Without dropping your leg, bend the left knee as you bring it in toward your core. Then release the leg back into the air and lower with control until your toes are inches from the floor. That's one rep.


3. Pike Leg Pulses: Lie on your right side with your legs outstretched, feet flexed, and right elbow bent so the right hand is supporting your head. Bring your right leg slightly forward and bend the knee about 90 degrees. Bring your left leg forward so your foot is in line with your waist. Keeping your shoulders and hips stacked, abs tight, and extended leg straight, engage your outer thigh to lift your left leg just above hip-level. Pause, then lower with control without touching the ground. That's one rep.


4. Pike Knee-Ins: Lie on your right side with your legs outstretched, feet flexed, and right elbow bent so the right hand is supporting your head. Bring your right leg slightly forward and bend the knee about 90 degrees. Bring your left leg forward so your foot is in line with your waist. Keeping your shoulders and hips stacked, lift your left leg just above hip-level. Then engage your core as you bring your left knee in to your chest. Push the foot back out. That's one rep.


5. Split Leg Lifts: Lie on your right side with your right elbow on the floor beneath your right shoulder and your palm on the floor for support. Keeping both legs as straight as possible, lift your left leg until the foot is stacked above your left hip, and bring your left hand to your left ankle or shin. Engage your core and inner thighs as you bring your right ankle to meet your left one in the air. Pause, then lower with control. That's one rep.


Pin the tutorial to save it for later!


Original article and pictures take http://www.cosmopolitan.com/health-fitness/advice/a31029/sculpt-lean-thighs-from-the-floor/ site

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