Things You'll Need:
- Free weights and ankle weights
- Pad or something to lie on
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Step 1
Begin by standing with one leg forward and the other leg back, keeping your weight evenly distributed between your legs.
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Step 2
Hold the weights palms down to your sides.
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Step 3
Keep your knees slightly bent and your abdominal muscles tight as you lunge forward, shifting the weight to the front leg, bending it until it forms a 110-degree angle. The back leg should be extended behind you.
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Step 4
Pause for a moment and then stand erect. Switch legs after 5 reps with the other one in front.
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Step 1
Start in a standing position. Hold the dumbbells in front of you with your arms down.
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Step 2
Bend at the hips, keeping your back and knees straight, and lower the dumbbells toward the floor. As the back of your legs begin to feel tension, stop and raise back up.
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Step 3
Breathe in through your nose as you bend forward. Exhale through your mouth as you come back up.
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Step 4
Do 15 repetitions.
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Step 1
Use ankle weights to work the inner thigh.
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Step 2
Attach ankle weights and lie on your side. Support your head with your hand.
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Step 3
Make certain that your feet are one on top of the other, with the outside of the foot on the bottom foot, which should be on the floor.
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Step 4
Raise the leg on top as far as you can and slowly lower it.
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Step 5
Do this for about 10 repetitions. If you're out of shape, do fewer to start with and increase the number as you move on. When complete, do the other side.
