Thighs Exercise
Thighs Exercise
Cossack squat
Target : This exercise provides a unique training stimulus for the lower body that will shape your glutes and thighs from every angle
How to Perform
  • Stand with feet much wider than shoulder width, arms relaxed by sides.
  • Squat as deep as possible to the left, while turning right toes up, flexing right foot (right leg remains straight and torso leans slightly forward to maintain balance).
  • Extend arms straight out from shoulders. Return to the starting position and perform on the opposite side to complete one rep.
  • Do 2 to 4 sets of 8 to 12 reps.

Don’t be too aggressive on your groin to start with. Don’t go down too deeply; go down deeper as you progress through the exercise.

Side-Lying Double Leg Lifts
Target : You'll work the inner thighs of both legs while also targeting the outer thighs and oblique.
How to Perform
  • Lie on your left side with your legs stacked on top of each other.
  • Prop yourself up on your left elbow. Rest the fingertips of your right hand in front of you for balance.
  • Raise your right leg about 12 inches, and then slowly raise your left leg to meet it.
  • Hold for 2 seconds, and then lower each leg separately. Repeat.

This is a very small movement- you should only be lifting legs a few inches off the ground. Make it harder: Try holding in highest position for 30+ seconds instead of (or in addition to) doing repetitions.

Butterfly Stretch
Target : The butterfly stretch exercise stretches your inner thighs, groin, hips, and lower back. If you are prone to lower-back discomfort, take extra care to lean forward from your hips rather than rounding your lower back.
How to Perform
  • Sit up tall with the soles of your feet pressed together and your knees dropped to the sides as far as they will comfortably go.
  • Pull your abdominals gently inward and lean forward from your hips.
  • Grasp your feet with your hands and carefully pull yourself a small way farther forward

To maximize its benefits and avoid any unnecessary injury with this stretch, do not bounce and stop before you feel any discomfort or pain. This stretch is best done during your post-workout cool down.