Here is a simple leg-strengthening exercise that helps sculpt and tone the outside of your thighs, your hips, and your waistline.
- Lie on your right side with your body in a straight line. Bend your right arm and rest your head in your hand. Place your left hand on the floor in front of you to help you balance.
- Inhale and raise your left leg as high as you can with your knee straight.
- Exhale as you lower your leg. Repeat 10 to 20 times, coordinating the movements with your breath: inhaling as you lift your leg, exhaling as you lower it. Try to raise your leg a little higher each time.
- Now keep your leg up and hold for 10 to 15 seconds, breathing slowly and deeply.
- Exhale as you lower your leg.
- Lie on your left side and repeat the entire exercise with the right leg. Then slowly lower your leg and relax with your head on your upper arm.
Focus
Keep your face and upper body relaxed. You can contract the thigh muscles of the leg you are lifting to strengthen your thighs as you increase flexibility. On the other hand, if you relax your raised leg, you may find it easier to stretch further. Try it both ways.
Make It Easier
- If you are rolling back onto your buttock because balance is tricky, bend the leg that’s on the floor.
- If your neck is uncomfortable, extend your arm and rest your head on it.
Benefits
- Loosens your hips and groin
- Tones your thighs, buttocks, and waist
- Stretches your hamstrings and inner thighs
