Fitness queen Ashy Bines reveals the inner thigh workout behind her impossibly toned legs


Fitness queen Ashy Bines reveals the EXACT inner thigh workout behind her impossibly toned legs – and you can do it at home with ease

  • Fitness queen Ashy Bines has revealed how to tone the inner thighs 
  • In an Instagram video she shared a short workout consisting of six exercises  
  • The three ten-minute rounds can be performed at home with a yoga mat 
  • Each exercise or leg pulse should be performed for one minute  

Australian fitness queen Ashy Bines who is known for her toned physique has revealed the workout she swears by to tone the inner thighs.

In a video shared with her one million followers, Ashy demonstrated the short training routine consisting of six exercises.

‘I get asked A LOT about inner thighs and abductor strength and I definitely find it harder as I’m very ITB (iliotibial band) and quad dominant!’ she wrote.

The three ten-minute rounds can be performed at home as limited gym equipment is required, and each exercise or leg raise should be pulsed for one minute.

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Australian fitness queen Ashy Bines who is known for her toned physique has revealed the workout she swears by to tone the inner thighs 

'I get asked A LOT about inner thighs and adductor strength and I definitely find it harder as I'm very ITB (iliotibial band) and quad dominant!' she wrote on Instagram

‘I get asked A LOT about inner thighs and adductor strength and I definitely find it harder as I’m very ITB (iliotibial band) and quad dominant!’ she wrote on Instagram 

Ashy first performed an elevated side lunge by placing her left leg on a chair and positioning the other straight down on the yoga mat

Next, she completed one round of laying leg lifts by supporting her body with her forearm, tightening her core and raising her leg to the ceiling

In the video she first performed an elevated side lunch using a chair (left) followed by a round of laying leg lifts (right) 

Ashy’s ‘Day on a Plate’: 

Breakfast – peanut butter protein shake

Lunch – Moroccan chicken salad with carrot and asparagus

Dinner – honey soy chicken quinoa salad

Snack – fruit

Source: Ashy Bines

  

How to train the inner thighs:

Complete three rounds of one-minute exercises:

  • Elevated side lunge 
  • Laying leg lifts 
  • Ball push 
  • Sumo squat side lunges 
  • Sumo squat with mini pulse 
  • Laying diagonal knee extension

Ashy first performed an elevated side lunge by placing her left leg on a chair and positioning the other straight down on the yoga mat.

Next, she completed one round of laying leg lifts by supporting her body with her forearm, tightening her core and raising her leg to the ceiling.

Using a light weighted medicine ball, she pushed it on the floor between her legs and took a huge sidestep.

Using a light weighted medicine ball, she pushed it between her legs and took a huge sidestep

When completing side sumo squat, Ashy recommended to control the movement and 'stay down moving side to size' by placing your feet outwards

Using a light weighted medicine ball, she pushed it between her legs and took a huge sidestep (left). She then placed her feet outwards to perform a side sumo squat (right) 

Next, she performed a sumo squat pulse for one minute

To complete the circuit, she performed a diagonal knee extension

Next, she performed a sumo squat pulse for one minute (left) followed by a laying diagonal knee extension (right) 

When completing side sumo squat, Ashy recommended controlling the movement and ‘stay down moving side to side’ and placing your feet outwards.

Next, she performed a sumo squat pulse for one minute followed by a laying diagonal knee extension.

‘So awesome what you can do with minimal equipment or no equipment at all!’ she wrote.

The Instagram video has since been viewed more than 44,000 times and would be ideal for those who are time poor

The Instagram video has since been viewed more than 44,000 times and would be ideal for those who are time poor 

While each exercise is simple to do, it’s ideal to maintain correct form throughout the movements and avoid putting too much pressure on the knees.

According to Healthline, other exercises that also target the inner thighs include curtsy lunges, standard lunges with dumbbells to increase intensity and thigh lifts while lying on a yoga mat. 

The Instagram video has since been viewed more than 44,000 times and would be ideal for those who are time poor.

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