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Sleeker Thighs in 3 Moves

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New exercises that sculpt your front, back, and inner thighs from R. Marcus Minier of the Sports Club/LA in New York City.

Beginner

1. Bent-Knee Extension

Targets hamstrings (back of thigh)
Lie faceup on floor with arms at sides, knees bent 90 degrees and heels shoulder-width apart on a stability ball. Lift hips toward the ceiling, being careful not to overarch back. Hold for 3 counts and lower. Repeat for 8 to 10 reps.

2. Seated Leg Raise

Targets quads (front of thigh)
Sit on floor with your back pressed into a wall, legs extended in front of you with feet flexed. Raise right leg off floor as high as you comfortably can, keeping foot flexed. Lower to floor without touching; do 20 continuous reps. Repeat with left leg.

3. Scissor Kick

Targets adductors (inner thigh)
Lie faceup on floor with arms at sides, palms down and legs extended. Lift legs about 45 degrees, pointing toes. Quickly open and close your legs, crossing the right thigh over the left and then reversing the movement. Continue scissoring legs; do 12 to 15 reps per side.

Next:  Intermediate

 

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jporter17 wrote:

Have to try these moves. May make my legs look better riding 50 miles bicycling.

2/26/2013 03:52:03 PM Report Abuse
email55 wrote:

please add the pilates exercises

2/12/2013 09:51:00 AM Report Abuse
erlaf_ika2582 wrote:

Cassey Ho from Pop pilates does a lot of these moves.

2/20/2012 07:43:21 PM Report Abuse
auntybiowa wrote:

hi i check out your workouts every day i use alot of them i enjoy them i try to get at least 30 min every morning this morning i got 21 min but i was doing a fast work out . all i need is to get rid of flab on my arms and thights were i have lost weight i ony way 115 lbs and dr . told me to gain 4 lbs so now i need help with flab ,and i walk outside when weather is nice the other day i work out and walk 1;41 of a mile . so iqant to thank all of u for giving me the help me to get up and go ,

1/27/2012 10:47:26 AM Report Abuse
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1/10/2012 06:05:43 PM Report Abuse

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