Inner & Outer Thigh Workout at Home | Side-Lying Leg Workout: Clamshells, Lifts & Circles

Hi it's Ali and welcome back to my in-home strength and prep series. For today's video we're going to focus on attacking the muscles on the side of our legs, our abduction muscles, and the muscles on the inside of our thigh or adduction muscles. We're going to need you and a mat and that's it so let's get started. If you're not in a place to watch this video with me right now make sure to add it to your watch later list and join me then. Welcome back. We're going to be focusing on the side of our legs. These muscles are small but mighty. We're definitely going to be feeling this. This is going to be a little bit different. It's not a tri-set or a super set. It is going to be about five exercises we're going to do to one side and the same thing to the other. So it'll be quick, but it's going to feel very good. So we're going to start by going on the side of our body, whichever side you want. It really doesn't matter. We're going to be doing the same thing to both sides. I'm going to have you come all the way down. We're always going to have a tight tummy, so make sure we're engaging our core. We're going to bend and stack our knees above one another, and we're going to come into this clam position, a classic. We're going to have our hands on our hip, and we're going to abduct our leg on top for 10 repetitions. For 10, 9, 8, 7, 6, keep going, 5, tummy tight, All right, four. Three, two, one. We're going to stay in this position. We're now going to raise our ankles off of the mat towards the ceiling. We're going to make sure our tummy is still tight. We're going to abduct for 10 reps. For 10, 9, 8, 7, 6, keep going, 5, 4, 3. Two, you'll already be feeling this. One, we're going to bring our feet back down on the mat. We're going to keep our leg on the bottom, still in this position. Our top leg, we're going to extend it. Our foot will be flexed, not pointed. We're going to push our leg back. The reason why we're doing that is to activate our glute med, which is a major abductor, abduction of our leg. And we're going to keep it back here. We're now going to place our hand in front of us for some stability. Keep that core tight. We're going down and up for ten, nine. Eight, seven, keep going, six, five, four, three, two, keep that core tight, and one. This leg on top, we're going to point the toe. We're going to bring it behind us. This leg that was bent on the ground, we're now going to straighten it. We're going to come up on our forearm. This leg is going to come up towards the ceiling for 10 repetitions. For 10, really activating our adductors on the inside of our thigh. Okay, nine. Five, good job, four, three, two, one. We're gonna stay in this position. Now we're gonna raise our arm. We're gonna have our arm and our leg meet coming up for 10, nine, eight, seven, six, five, four, three, good job, two, and one. Bringing that leg down, we're gonna come back on our mat. We're going to bend our leg on the bottom. We're going to extend. Our right leg, we're going to have that foot or the leg that's on top. We're going to make sure we flex the foot. We're going to have our hand in front for more stability. Our tummy is still tight. We're going to bend at our knee joint towards our trunk of our body and back out for 10, 9, 8, 7, 6, 5, 4, keep going, 3, 2, 1. Last thing, now we're going to point our toe. We're going to do five baby circles going forward for five. Four, keep going, three, two, one, and five baby circles going the opposite direction. Five, four, three, two, and one. What we do to one side, we have to do to the other side. So let's go ahead and switch. We are going to lay on our side. Our body is going to come down, we're going to make sure we stack our knees above one another. We're going to get ready for our clams, hands on our hips. We're going to abduct for 10 repetitions. For ten, nine, eight, seven, six, five, four, keep going, three, two, keep your tummy tight, and one. Now we're going to raise our ankles up towards the ceiling and continue for ten, nine, eight, seven, Six, five, keep going, four, three, two, one. Bring those ankles down. We're gonna straighten the leg that's on top. We're gonna flex the foot. We're gonna bring it back to activate that glute med, a major abductor. We're coming down and up. Hand is coming in front for support for 10. Tight tummy, nine, eight, seven, six. Keep going, five, four, three, two, one. One. This leg is coming behind. Your toe is coming down. We're extending the leg that's on the ground. We're coming up on our forearm. This leg's going to come up towards the ceiling for 10 reps. 10, 9, 8, 7, 6, keep going, 5, 4, 3, 2, good job, 1. Now let's extend that arm. We're going to have our hand meet our leg. We're coming up for 10, 9, keep going, 8, 7, Six, five, four, three, two, and one. Coming all the way back down, we're going to bring that bottom leg hinging or bending at our knee joint. We're going to extend our right leg, I mean the leg that's on top. We're gonna extend our leg that is on top. We're gonna make sure we're flexing our foot. Now we're going to bend at our knee joint towards the trunk of our body and back out for 10, nine, keep going, eight, 7, 6, 5, 4, good job, almost there, 3, 2, 1, now we're going to point the toe, 5 baby circles going forward, 5, 4, 3, 2, 1, 5 baby circles going the opposite direction, for 5, 4, 3, 2, and 1. All right. And that is it for today's exercise. I know it was a short little workout, but I promise you, you're definitely going to feel it on the side of your thighs for sure. And on the inside. So I hope I see you guys again for my next video in my series. Thank you guys so much for joining me today for our exercise. 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