Criss-Cross Power Jacks
To do it: Stand with feet together and take a deep breath in. As you exhale, jump feet out wide and cross arms overhead. From there, scissor legs, crossing left leg in front of right, as left arm crosses over right at chest level. Immediately repeat, alternating sides each time.
Matthews recommends using this move as part of a circuit, completing the exercise for 30 to 45 seconds before transitioning to the next strength move.
To do it: Stand forearms distance away from a sturdy chair or countertop, holding on lightly with right hand. Step feet hip-distance apart, toes pointed straight ahead. Place a soft, small ball (or similar sized pillow) between inner thighs. With left hand on hip, lift heels, balancing on balls of feet. Bend knees and lower about an inch (imagine back is sliding down an imaginary wall). Press inner thighs into the ball, keeping shoulders stacked over hips, hips stacked over ankles, and core tight.
Raise hips back up and bring left arm overhead, squeezing the ball with inner thighs. Lower an inch to repeat. Do 30 reps, and then turn around to repeat on other side.
Tree Lean to Side Lunge
To do it: Stand tall with feet together and arms overhead. Laterally flex the spine so that arms and shoulders reach left while hips sway right.
Sweep arms up and over, making a half circle down toward the right as left leg steps out into a side lunge. Land in a deep side lunge with left hand resting on thigh, right hand touching the floor. Push off the floor and circle arms back overhead to return to lateral lean as left foot returns to right. Do 10 reps; repeat on opposite side.
Scissor Legs Plank
To do it: Begin in a full plank position with each foot on a folded towel, paper plate, or gliding disc. Keeping upper body stable, slide feet apart, opening legs as wide as possible, and then slowly squeeze inner thighs to slide feet back together. Do 2 sets of 15 reps, resting in between sets as needed.
Slowly bend knees out to the sides, and then straighten, using your inner-thigh muscles to control the movement. Do 3 sets of 12 reps, resting in between each set as needed.
Squeeze and Lift
To do it: Place a small ball between ankles (can be a soft weighted ball, air-filled ball, or medicine ball, but softer balls are more comfortable), and lie on right side, supporting head with bent right arm. Bend top arm and press hand on the floor in front of chest to help stabilize body. Squeeze inner thighs to secure ball. Lengthen legs and then press bottom leg up toward top to lift both legs about 6 inches off the ground. Hold for 5 counts. Do 10 reps; repeat on opposite side.
Jump up in the air and rotate body a quarter turn to the right while bringing feet together, swinging arms overhead to help propel body up. Land in a deep squat, facing right side of the room. Continue to complete a full rotation. Repeat as many times as possible for 1 minute, then repeat to the left.
"This sequence should make you breathless, so use 20 to 40 seconds to recover properly before doing it again (or doing another exercise)," Haley says.
Pilates Side Splits
To do it: Stand with feet hip distance and parallel. Place a gliding disc or hand towel under right foot. Extend arms straight out from shoulders, palms forward. Slide right leg to side, opening legs apart wide (2 to 4 feet). Press into left foot and use inner thighs to draw right leg back to start, keeping legs straight. Do 15 reps; repeat on opposite side.
To do it: Place a squishy ball or pillow between your legs and lie on your side, arm cradling head and knees bent. Inhale and on the exhale, press the top knee down with force into the ball and hold for 4 counts. Inhale to release. Do 12 to 15 reps; repeat on the other side.
Side-Lying Double Leg Lifts
To do it: Lie on one side with body in a straight line, bottom arm extended to support head and neck, legs stacked with knees and toes pointing directly forward. Place top hand on floor in front of chest for light support, pull belly in tight, and squeeze inner thighs together.
Keeping legs glued together, slowly lift them off of the mat, hinging from the hip (lift only as high as possible while keeping legs together, hips stationary, and knees and toes pointing directly forward). Hold for 1 to 2 seconds, then slowly lower to hovering above floor (don't touch it!) and repeat. Do 1 to 2 sets of 15 to 20 reps on each side.
To do it: Lie on right side, supporting head with bottom arm bent. Bend top leg and place foot firmly on the mat in front of bottom leg, holding on to ankle for support. Point bottom foot and lift leg up high.
In a swooping motion, trace a circle with lifted leg (lift up each time to initiate the circle and target the inner thigh more). "Imagine you are drawing circles on the back wall, lengthening the inner thigh, and keep abs pulled in tight and torso stable," Ordway says. Do 10 to 20 circles in each direction, and then switch sides and repeat.
To do it: Stand with feet hip-width apart and arms by sides. Keeping chest lifted and back straight, take a large step forward (about 3 feet) with the right foot and lower into a lunge until front thigh is parallel to floor. Push off right foot to return to start. For best results, Russell recommends 3 sets of 10 to 15 reps on each leg performed two to three times per week.
Inner-Thigh Inside Piques
To do it: Stand with feet parallel and shoulder-width apart, holding onto a chair or wall for support (if needed). Extend right leg and cross it over to left side of body, squeezing inner thighs and rotating heel up. Shift left hip to the side as far as possible and then begin the piques: raise right foot up as high as possible and then quickly touch toes to the ground (try only tapping the baby toe on the floor if possible). Do 10 reps; repeat on opposite side (for best results, Jory recommends working up to 50 reps per side).
By Jessica Smith source:shape.com