The 6 Stretches Everyone Who Sits at a Desk Should Be Doing

The 6 Stretches Everyone Who Sits at a Desk Should Be Doing

If you run| bike| or are deskbound all day| your hamstrings could use some extra love and length. It not only feels good to stretch this commonly tight area| but hamstring flexibility is also important for the health of your back| hips| and knees. Here are six easy and essential stretches that target the backs of your legs. To avoid injury| it’s best to do them at the end of a workout| when the muscles are warm.

| Tipover Tuck Hamstring Stretch

This stretch is good for your hamstrings and also loosens tight shoulders.

  • Stand with your feet hips-width distance apart. Interlace your hands behind your back. Keeping your legs straight| bend at the hips| tucking your chin| and bringing your hands over your head.
  • Relax the back of your neck and if the stretch is too intense| release your hands| placing them on the backs of your thighs| and soften your knees. Hold for 30 seconds and slowly roll up to standing.

| Scissor Hamstring Stretch

Easy to do anywhere and safe for injured backs| this hamstring stretch is great if you’re really tight.

  • Stand with your feet together. Step your right foot back about two feet and bend forward from your hip joint| keeping your back and both legs straight. After holding for 30 seconds| switch sides.

| Standing Hamstring Stretch

If the previous stretch isn’t deep enough for you then try this variation. It’s perfect for doing on a bench after a run in the park.

  • Prop your left heel up on a surface that is a little lower than your hip such as a chair or bench. Flex your foot.
  • To increase the stretch bend forward toward your flexed foot| by creasing at your hips. Hold for 30 seconds and switch legs.

| Modified Hurdler Stretch

This basic stretch is perfect for targeting one leg at a time| and is great for those with really tight hamstrings.

  • Sit on the floor and straighten your left leg in front of you. Bend the right knee| placing the sole of your right foot against your left inner thigh.
  • Fold over your left leg| keeping your back straight. Hold for 30 seconds| then switch legs.

| Forward Bend With Rounded Back

This stretch targets both hamstrings as well as the lower back.

  • Sit on the floor| extending both legs straight out in front of you| legs together.
  • Fold your torso over your thighs| gently rounding the back but keeping the legs straight. Hold here for 30 seconds and then sit up.

| Reclined Hamstring Stretch

Here’s a relaxing way to stretch one hamstring at a time.

  • Lie on your back. Raise your left leg as high as you can keeping your pelvis flat on the ground. Hold your lower thigh and encourage the leg to move toward your head. Flex your foot to stretch your calf too.
  • To deepen the stretch| place a yoga strap or towel on the ball of your foot and use your hands to pull the strap toward you. After 30 seconds| switch legs.

Tone Your Entire Body With This 1 Move

Tone Your Entire Body With This 1 Move

Short on time? Don’t skip the strength-training session u2014 get playful with the plank! By doing multitasking variations of this basic move| you can target your arms| back| core| legs| and booty to chisel out a stronger| more toned you.

| Plank Jacks

Take your jumping jacks to the floor for this plank variation that not only works your arms| core| and lower body| it’ll also get your heart pumping.

  • Begin in plank position with your feet together. Keep your upper body stable and engage your abs.
  • Begin doing jumping jacks with your legs. Hop them wide| then hop them together. Jump as quickly as you want.
  • Do a total of 30 jumping jacks| which counts as one set. Then complete two more sets.

| Two-Point Plank

This exercise might remind you of the quadruped (a crunchless ab exercise) on crack. It’s superhard| but the payoff is a stable torso.

  • Start in a plank position. Cheat your right leg toward your center line| and lift your left leg off the ground so your heel is even with your pelvis.
  • Keeping your torso steady| reach your right arm forward. Really brace through the abs by pulling your navel to your spine. Hold this position for 10 seconds.
  • Keeping your torso stable| bring your right elbow to your left knee under your body. Do not round your back or twist your spine| and keep your pelvis down. Then reach the arm and leg out and away from each other. This counts as one rep.
  • Do three sets of five to seven reps on each side.

| Elbow Plank

This is a killer move for your core| legs| and upper body. When holding elbow plank| be sure your shoulders are stacked over your elbows and your body is in one straight line.

  • Start on the floor| resting on your forearms and knees.
  • Step your feet out one at a time| coming into a plank position.
  • Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor| with your abs pulling toward the ceiling.
  • Hold 30 seconds| and work your way up to one minute as you get stronger.

| Elbow Plank With Donkey Kick

Elbow plank is tough enough| but make it even more challenging by adding a booty-strengthening donkey kick.

  • From elbow plank position| bend your right knee| flex your heel| and press your foot up toward the ceiling without moving your pelvis. Lower the bent leg slightly| and repeat for a total of 15 to 20 repetitions. Then switch sides. Do three sets on each leg.

| Up-Down Plank

Strengthen your arms| upper back| and core with this challenging exercise called up-down plank.

  • Come into plank position with your arms and legs straight.
  • Beginning with the right side first| lower your elbow to the floor where your hand was. Then lower your left elbow to the floor where your left hand was (now you are in elbow plank| with your forearms parallel).
  • Then come back into the starting plank position onto your right hand and then back onto your left. This completes one rep.
  • Perform 10 reps starting with your right elbow. Then reverse directions by bringing your left elbow down first for an additional 10 reps.

| Side Plank Leg Lift

This variation of plank called side plank leg lift targets your shoulders| waist| abs| back| outer thighs| and glutes.

  • Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you’re balancing on the outside edge of your right foot.
  • Flex both feet if you can| and either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged| lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
  • Do three sets of 15 to 20 repetitions on each side.

| Easy Knee-Tuck Crunches

Capitalize on the instability of an exercise ball| and try the tuck crunch. This move strengthens your core while toning your arms| chest| shoulders| and lower abs.

  • Get into a plank with your shins on the ball.
  • Pull your knees toward your chest| and then shoot your legs back out. Keep your body in a plank position the entire time.
  • Do three sets of 15 to 20 crunches.

| Reverse Plank

This yoga-inspired tabletop lift will tone your triceps| quads| glutes| and abs using a reverse-plank variation.

  • Start in a tabletop position. Inhale and| as you exhale| lower your hips and straighten your legs so your hips are hovering above the floor. To make this move more challenging| hold each position longer.
  • Do three sets of 15 to 20 reps| flowing from one to the other| pivoting on your hands and heels.

| Reverse Plank With Leg Lift

Try this variation of the reverse plank to target your shoulders| legs| and abs.

  • Begin sitting on your tush with your legs straight. Bring your palms a few inches behind you| fingertips facing the toes.
  • Press into your feet and lift your bum off the ground. Try to keep your body in one diagonal line. You can also do this exercise on your elbows if it bothers your wrists.
  • Alternate between lifting your right leg up and then your left. Move with control| making the movements slow and steady| and keeping the hips lifted.
  • Complete three sets of 15 to 20 lifts on each leg.

| Circling Plank

Grab an exercise ball for this move that tones your upper body and your lower abs.

  • Begin in an Elbow Plank with your forearms resting on the top of a ball.
  • Keeping your core strong and your body still| use your arms to roll the ball in small counterclockwise circles.
  • Do five circles in this direction and five clockwise. This counts as one set.
  • Complete three sets.

| Plank Row

Add some rowing action to your plank to target not only your arms and back| but your core and glutes too. Talk about a full-body exercise!

  • Start in a plank position with your legs wider than hip distance; the wider stance makes you more stable. Hold onto your dumbbells| keeping your wrist locked to protect the joint.
  • With your core tight and your glutes engaged| exhale| stabilizing your torso as you lift your left elbow to row; feel your left shoulder blade sliding toward your spine as you bend your elbow up toward the ceiling.
  • Keeping your neck long and energized| return the weight to the ground| and repeat the movement on your right side.
  • Do 10 reps per arm| and repeat for three sets.

| Side Elbow Plank With a Twist

Adding a twist to a side plank challenges your balance| works your obliques| and tones your shoulders!

  • Come into a side elbow plank on your right side| with your feet stacked one on top of the other. Keep your weight on your right elbow with your fingers reaching away from your body.
  • Place your left arm behind your head| and inhale to prepare.
  • Exhale| and pull your navel to your spine| engaging your deep abs. Rotate your left ribcage toward the floor. Stay there for a second| and deepen your abdominal connection by pulling your navel in toward your spine even more.
  • Return to the starting position| and repeat seven more times for a total of eight reps| then switch sides. Repeat series again on your left side.

| Plank With Lateral Arm Reach

With this plank variety| balance and control are key. It’s definitely a move that will have you feeling the burn.

  • Start in a plank position.
  • Keeping your torso stable| slowly reach your left arm out to your side. Brace through the abs by pulling your navel to your spine. Hold this position for five seconds. If you feel too unstable| try moving your right hand so it is under the center of your chest rather than under shoulder right shoulder.
  • Keeping your torso stable| bring your arm back to the plank position. Do not round your back or twist your spine.
  • Repeat this same motion on the other side| extending your right arm to your side.This counts as one rep.
  • Do three sets of five to seven reps.

| Plank Side Walk

For shapely deltoids| take your plank for a sideways walk with this move that’ll target the core as well as the upper body.

  • Begin in plank position with your hands underneath your shoulders| body in one straight line.
  • Simultaneously cross your right hand over your left| as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left| so you’re back in plank position. Your hands move together as your feet step apart.
  • Repeat this for five steps to the left| and five steps to the right to complete a rep. Be sure to keep the hips low as you move| drawing the navel toward the spine.
  • Repeat four more more times for a total of five reps.

| Side-Plank Crunch

We love how this move targets the entire side of the body.

  • Begin in a side elbow plank with your left elbow down and your right hand behind your head.
  • Keeping your torso stable and your waist lifted| bring your right leg up toward your shoulder to lightly tap your right elbow.
  • Lengthen your right leg back to the starting position to complete one rep.
  • Do 10 reps on each side to complete a set. Do three complete sets.

You Can Have a Stronger, Flatter Belly Using This 1 Move

Let’s face it: getting a stronger, leaner core only comes from putting the time in at the gym and eating right. But what if you could put in the effort and it wasn’t any harder than sucking in your gut? Got your attention? We thought so! It’s time to try out the stomach vacuum.

First things first: what is a stomach vacuum? Simply put, it’s the act of pulling in your abdominal muscles in very much the same way as you do when you suck in your tummy to zip up your favorite jeans. But before you think all you have to do is suck in your gut, think again. This isn’t just about breathing in and allowing your tummy to come inward. Rather, this is about contracting your abdominal muscles to actively bring your belly toward your spine.

Your best bet for results is to pull your abs inward and brace them as though you’re about to be punched. But you can also keep your abs drawn in while doing a crunch, working all the layers of your abs simultaneously with the deep abs (transversus) pulling the abdomen in and then superficial muscles (rectus) contracting to perform the crunch.

According to certified personal trainer Brian Pankau, “The vacuum is an isometric exercise that isolates the muscles that lie underneath the external abs and obliques, which are often neglected. Increasing the intensity placed on these underlying muscles could assist a person with flattening their stomach and defining their abs and obliques better. Another benefit is increasing maximum output during power lifts.”

If you want science to help you get in the gym and get the job done, then look no further than the research published in The Journal of Strength and Conditioning and the Archives of Physical Medical Rehabilitation. Both outline how the abs are harnessed by such a maneuver. They also make note of the fact that this sort of exercise helps strengthen your back and alleviates lower back pain. Sounds like a win-win to us.

Image Source: POPSUGAR Photography/Ericka McConnell

You Can Have a Stronger, Flatter Belly Using This 1 Move

Let’s face it: getting a stronger| leaner core only comes from putting the time in at the gym and eating right. But what if you could put in the effort and it wasn’t any harder than sucking in your gut? Got your attention? We thought so! It’s time to try out the stomach vacuum.

First things first: what is a stomach vacuum? Simply put| it’s the act of pulling in your abdominal muscles in very much the same way as you do when you suck in your tummy to zip up your favorite jeans. But before you think all you have to do is suck in your gut| think again. This isn’t just about breathing in and allowing your tummy to come inward. Rather| this is about contracting your abdominal muscles to actively bring your belly toward your spine.

Your best bet for results is to pull your abs inward and brace them as though you’re about to be punched. But you can also keep your abs drawn in while doing a crunch| working all the layers of your abs simultaneously with the deep abs (transversus) pulling the abdomen in and then superficial muscles (rectus) contracting to perform the crunch.

According to certified personal trainer Brian Pankau| “The vacuum is an isometric exercise that isolates the muscles that lie underneath the external abs and obliques| which are often neglected. Increasing the intensity placed on these underlying muscles could assist a person with flattening their stomach and defining their abs and obliques better. Another benefit is increasing maximum output during power lifts.”

If you want science to help you get in the gym and get the job done| then look no further than the research published in The Journal of Strength and Conditioning and the Archives of Physical Medical Rehabilitation. Both outline how the abs are harnessed by such a maneuver. They also make note of the fact that this sort of exercise helps strengthen your back and alleviates lower back pain. Sounds like a win-win to us.

Image Source: POPSUGAR Photography/Ericka McConnell

A Butt-Toning, Calorie-Burning Interval Workout

It’s time to combine some booty-toning hills with some calorie-torching cardio to work your backside. Working the incline on the treadmill targets your hamstring and glutes! This calorie-torching workout combines bursts of running with quick hilly walking as you play with speed and incline. It moves so quickly that there is no chance for you to get bored.

Feel free to adjust the incline and speed so this workout meets your level of fitness. Not into running? Try this elliptical workout that targets the backs of the legs, too. No access to machines? Take a hilly walk!

Click here for an image-free, printable version to take to the gym.

Image Source: POPSUGAR Photography

A Butt-Toning, Calorie-Burning Interval Workout

It’s time to combine some booty-toning hills with some calorie-torching cardio to work your backside. Working the incline on the treadmill targets your hamstring and glutes! This calorie-torching workout combines bursts of running with quick hilly walking as you play with speed and incline. It moves so quickly that there is no chance for you to get bored.

Feel free to adjust the incline and speed so this workout meets your level of fitness. Not into running? Try this elliptical workout that targets the backs of the legs| too. No access to machines? Take a hilly walk!

Click here for an image-free| printable version to take to the gym.

Image Source: POPSUGAR Photography

8 Stretches Your Tight Hips Are Begging For

8 Stretches Your Tight Hips Are Begging For

Tight hips seem to be a common problem for almost everybody u2014 from runners to cyclists, from deskbound bloggers to dancers. Give this area a little extra love with this sequence of eight hip-opening stretches to increase your flexibility, reduce discomfort, and prevent injury. Try the series in the order listed here, or pick your favorites to incorporate into your workout routine.

Related:

5 Easy Hamstring Stretches

All the Stretches You Need to Know in One Place

The Stretches Your Lower Back Craves

| Happy Baby

This calming hip opener also stretches your lower back.

  • Begin lying flat on your back. Bend both knees, and hold the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs.
  • Gently use your upper-body strength to equally press both knees to the floor below your armpits. Try not to tense your shoulders or chest, but keep everything relaxed.
  • Stay here for five deep breaths.

| Extended Wide Squat

This relaxing stretch targets both hips at once while opening up your lower back.

  • Stand with your feet slightly wider than your hips. Bend your knees, and lower your hips down toward the ground. If your heels don’t touch the ground, roll up a towel or the back of your mat, and place it under your heels for support.
  • Bring your palms together at your heart center, and firmly press your elbows against the inside of your knees. This will help to open your hips even further.
  • After five breaths, release the hands to the floor and walk them away from your feet to increase the stretch in the hips and lower back. Hold for another five breaths.

| Open Lizard

The hip flexors, the muscles at the front of the hip, can become extremely tight just from sitting. This intense stretch targets that area as well as the outer hips.

  • Come into a lunge position with your right knee forward. Lower your left knee to the floor, and rest your hands on the ground under your shoulders.
  • Slowly lower your right knee to the right so you’re resting on the outside of your right flexed foot. Keep your arms straight, pressing your chest forward to increase the stretch.
  • Hold like this for five breaths, and then repeat on the left side.

| Wide-Legged Split

To stretch your hips, hamstrings, and inner thighs, do a Wide-Legged Split.

  • From Wide Squat, place your hands on the floor in front of you and inch your feet apart, making sure to keep your heels wider than your toes. Keep the soles of your feet flat on the ground at all times to protect your knees.
  • As your hips get lower, you can prop yourself up with your forearms, and then move down to your shoulders (as shown). If your shoulders are on the ground, turn your head to the side, and rest your cheek on the ground so you don’t bruise your chin.
  • Stay here for five deep breaths, then walk your feet back together. If this pose is a bit more stretch than you can muster, try the seated straddle stretch.

| Butterfly

Stretch both hips at the same time with Butterfly pose.

  • Sit on the ground, bend both knees, and bring your feet together. Using your hands, open your feet up like a book. Use your leg muscles to press your knees down toward the floor.
  • Lengthen your spine, drawing your belly button inward. Relax your shoulders, and gaze either in front of you or toward your feet. Stay here for five breaths, and then slowly fold forward, drawing your torso toward your legs. Remember to try to keep your spine straight.
  • Rest your hands on your feet, pressing your knees down with your arms, or if you want more of a stretch, extend your arms out in front of you. Stay here for another five breaths.

| Head to Knee

A popular stretch for runners, Head to Knee targets the hips and hamstrings while giving the back a nice stretch too.

  • Sit on the ground with your legs out in front of you. Bend your right knee, and pull the sole of your foot against your left inner thigh.
  • Sitting with a tall spine, reach both hands to your left foot, and stack your torso on top of your left thigh. If you can’t reach your hands to your foot, rest your hands on your shin or knee. Try not to round your back.
  • Stay here for at least five breaths, relaxing your shoulders away from your ears. Then do the other side.

| Pigeon

A basic yoga pose, Pigeon is one of the most effective hip openers because you can focus on one hip at a time.

  • Sit with your right knee bent and your left leg extended behind you. Pull the right heel in toward your left hip, or if your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your right foot back in toward your body.
  • Stay here with your hands resting on your right thigh or your hips, or walk your hands out in front of you, allowing your torso to rest over your right knee. Hold here, breathing into any areas of tightness and tension for at least five breaths.
  • Repeat this pose with the left knee bent.

| Double Pigeon

Double Pigeon offers a very intense stretch for your deep glutes.

  • Sit on the floor with your legs straight out in front of you. Bend your left knee, and place your knee, shin, and foot on the floor so they’re parallel with your pelvis. Bend your right knee, and place it on top so your knees, shins, and ankles are stacked. You’ll know you’re doing it right when you gaze down and see that your legs make a little triangle.
  • You may find your top knee to be high up toward the ceiling. It’s OK, it just means that your hips are tight, so just stay where you are and breathe.
  • To make this pose more intense, place your hands in front of your shins and walk them out as far as you can, folding your chest toward your legs.
  • Stay here for five breaths, slowly release, and then switch legs so your left knee is on top.

All-Time-Best Inner-Thigh Exercises

All-Time-Best Inner-Thigh Exercises

A toned inner thigh is a healthy inner thigh u2014 attractive and strong. Show yours some love with these 18 inner-thigh exercises that will keep you feeling confident in those leggings and skinny jeans once Winter comes along.

| Ball Leg Lifts

Using an exercise ball when strength training is a great way to add a little bit more challenge to basic exercises. Since you have to work hard to keep the ball in place| you end up using more muscle groups. This exercise will tone your thighs| especially your inner thighs| and also your core.

  • Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable| bend your bottom elbow and rest your head on your hand.
  • Place a large exercise ball in between your feet| and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition.
  • Complete three sets of 15 reps.

| Glider Side Lunge

This exercise works the legs and glutes| but as you slide your leg back to center| your inner thigh does all the work. You need one of those discs like the Valslide| but if you don’t have one| just use the lid of a plastic container and do this move on a carpet. Or wear socks and try it on a wood floor.

  • Stand with your feet a few inches apart| with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
  • Put weight into your left leg| and as you slowly bend your left knee and squat down| slide your right foot out to the side. Then as you slowly straighten your leg| slide the right foot back in. Most of your weight remains in the leg that’s not moving.
  • Complete three sets of 10 reps with each leg.

| Sumo Squat With Side-Arm Raises

Celeb trainers David Kirsch| Jackie Warner| and Teddy Bass all recommend the sumo squat (also known by the name pliu00e9 squat) for creating shapely legs. Focus on the inner thigh when doing this move| not the quad.

  • Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down.
  • Bend your knees until your knees are over your ankles while raising your arms to just below shoulder height. Arms should be in line with your legs u2014 you should see the weights in your peripheral vision.
  • Straighten your legs and lower your arms simultaneously.
  • Complete three sets of 15 reps.

“|”id”:26990667|”type”:”image”|”thumbnail”:”Image Source: POPSUGAR Studios

“”|””large_link””:””

“”}|{“”image””:”” Pilates Inner-Thigh Leg Lifts

This exercise might remind you of Jane Fonda’s workout videos from the ’80s| but it’s been a staple of the Pilates mat repertoire for decades. Since the knee is straight| you work all the muscles of the inner-thigh group.

  • Lying on your side| lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand| or rest your head on your arm.
  • As you exhale| lift your bottom leg up| and inhale as you lower it back down. Your torso should stay still while you do this.
  • Do 10 reps| then repeat on the other side.
  • Watch a video on how to do the side-lying leg lift here.

| Gate Swings With Cross

This deep inner-thigh stretch tones your glutes| quads| and both your outer and inner thighs| and it also gets your heart rate up! Check out this GIF demonstrating this move in action.

  • Start with your feet in a wide| second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat| using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
  • Push off your knees to get leverage| and jump your right leg in front of your left| landing in a standing cross-legged stance.
  • Immediately jump your legs back out to a wide squat with your hands at your knees.
  • Push off your knees and jump your legs together| crossing your left leg in front of your right.
  • Repeat as many times as possible for at least 40 seconds.

| Narrow Squat With Overhead Press

Standing with a much narrower stance while you squat targets the inner thigh| inner quad| and inner hamstring. There is no reason not to multitask on this move u2014 so work your arms too. Here’s how:

  • Begin standing with your legs together| arms raised to shoulder height with elbows bent| holding weights by your ears.
  • Squat toward the floor by bending your knees and reaching your bum backward| as if you were sitting in a chair. Keep your legs squeezing together. Focus your weight into your heels. While squatting| raise your arms overhead into a parallel position.
  • Return to starting position by pressing through your heels while bending your elbows to lower the weights back to shoulder level.
  • Do 15 reps for one set. Do three sets.

| Scissor Jacks

This dynamic move tones your arms and legs while getting your heart rate up; here’s a GIF demonstrating how.

  • Stand with your feet shoulder width apart| and extend your arms straight out to either side with palms facing down. This is the starting position.
  • Jump| and cross your right arm over your left and your right foot over your left. Jump back to the starting position| then cross with the opposite arm and foot. This counts as one rep.
  • Continue alternating sides and repeating this movement until you complete 25 reps. Be sure to keep up the pace and not allow too much time for recovery between jumps; this way you’ll be sure to keep up your heart rate and engage your whole body.

| Side Lunge

The side lunge works the muscle on the side of the pelvis as well as the inner thighs.

  • Holding a five- to 10-pound weight in your left hand| stand with your feet and knees together| hands on your hips.
  • Take a large step with your right foot to the right side| and lunge toward the floor.
  • Make sure your right knee does not extend past your toes| and keep your left leg relatively straight.
  • Push off through your right foot to return to the start to complete one side lunge.
  • Do three sets of 10 on each side.

| Bridge With Squeeze

Adding an inner-thigh squeeze to your basic bridge will tone your inner thighs.

  • Start on your back with your knees bent and your feet hip distance apart. Place a pillow| a ball| or a toning ring between your knees.
  • Push up into a bridge. Keep your ribs aligned with your pelvis.
  • Without raising or lower your pelvis| slowly squeeze your pillow 20 times. Lower the pelvis and bring your knees to your chest to round and relax your back. Then repeat twice for a total of three sets.

“”|””id””:26990665|””type””:””image””|””thumbnail””:””Image Source: POPSUGAR Studios

“”|””large_link””:”” Chair Pose

You’ll feel the thigh burn in this yoga-inspired Fierce Pose exercise.

  • Stand with your legs together| and soften your knees. Reach your arms overhead| and touch your palms together as you fold your chest down toward your knees.
  • Hold this position as you drop your tailbone down in a small pulsing motion 10 to 15 times.
  • Keep your legs squeezed together for support.
  • Then cross your left elbow over your right thigh| and hold here for five to 10 seconds. Rise up back to center| and repeat on the left side.

For a more advanced version| try the relevu00e9:

  • While staying in Fierce Pose| lift your heels off of the ground and keep your tailbone down.
  • Pulse your seat toward your calves 10 to 15 times| and hold the last pulse for five seconds to finish.
  • When you end in Chair position| make sure your back stays flat| and think about framing your ears with your arms to keep them lifted for a beautiful finish.

| Elbow Plank With Leg Lift

Adding a leg lift to your side plank tones the outer thigh while challenging your core. The trick to keeping the pelvis high as you lift your top leg is to reach the inner thigh of your bottom leg toward the ceiling.

  • Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you’re balancing on the outside edge of your right foot. Flex both feet if you can| and rest your left hand on your upper hip.
  • Keeping your spine lengthened and your abs engaged| lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
  • Keep your waist up and lifted| and don’t sink into your bottom shoulder.
  • Do three sets of 15 to 20 repetitions on each side.

| Side Lunge to Curtsy

If lunges are new to you| don’t add dumbbells to this exercise until you are comfortable with the leg positions.

  • Holding a five- to 10-pound weight in your right hand| side lunge to the left| bringing your right hand to your right foot. Lower your butt as much as possible while sinking back into your heels. Keep your toes pointed forward and your left knee bent to no more than 90 degrees.
  • Push off gently with your left foot| and come into a curtsy position with your left leg crossing behind your right as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
  • Repeat by stepping immediately into a side lunge from the curtsy.
  • Once you have completed 15 reps| switch sides. Do three sets total.

| Leg Swings

A great warmup move| this also works the inner thighs.

  • Stand with the feet together| arms out wide. Raise your right leg out to the side| balancing on your left foot.
  • Swing the right leg in front of the left| and then swing it back out to the side.
  • Complete three sets of 10 to 12 reps| and then repeat with the left leg.

| Ball Pass

Although this move targets your abs| squeezing a ball between your legs also works your inner thighs. Here’s a video demonstrating this effective move.

  • Lie on your back| holding the ball with straight arms lifted toward the ceiling; raise your legs toward the ceiling too.
  • Keep your lower back pressed into the floor as you lower the ball above your head and your legs toward the floor.
  • Return to starting position| and switch the ball so you’re holding it between your feet.
  • Lower your feet to the floor| reaching your arms overhead. Return to starting position.
  • This counts as one rep. Complete two sets of 10 reps.

| Towel Runs

These two variations will target abs and legs| including your inner thighs.

  • First| take two small towels and fold them into squares. Place on a slick surface like a wooden floor. Step on them with the balls of your feet.
  • Place your hands on the ground and drive your right leg back. Quickly switch so your right leg is in front and your left leg is back (like you are doing mountain climbers).
  • Do eight reps on each leg.

For even more inner-thigh targeting| do this variation:

  • In a low squat position on the towels| turn your right knee out so it is pointing in a diagonal.
  • Drive your left knee back toward a corner so it is diagonal from your right knee.
  • Quickly switch legs and repeat for a total of eight reps per leg.

Watch how to do towel runs and one more inner-thigh exercise in this towel workout video!

| Crossover Lunge With Medicine Ball

Use this exercise to tone the lower glutes as well as the inner thighs. Adding arm work makes this a time-saving full-body move.

  • Stand with your feet shoulder distance apart| holding a medicine ball.
  • Take a large step diagonally forward with your left foot| planting it at the 11 o’clock position. Sink down until your thighs form right angles. Keep the medicine ball stable.
  • Extend your legs| then lift your left knee and bring it in toward your chest. Step back with your left leg| this time lunging behind your torso and stepping back to the 8 o’clock position as you sink down into the reverse lunge. This completes one rep. Complete your set| then switch sides.
  • A set equals 15 to 20 reps on each leg. Do two sets.

| 10-Minute Inner-Thigh Workout

Whatever you’re wearing| toned inner thighs will help you rock your look. Check out this 10-minute workout that focuses on toning and tightening the inner thighs.

| Tone the Inner Thighs With These 5 Must-Do Moves

Watch this video to learn five simple inner-thigh moves to keep this often overlooked area strong and trim. Plus| the only prop you need is a pillow.

Did Today’s Workout Make You Want to Cry? Adele Can Relate

Sometimes you just need to cry on the outside during crazy-hard workouts, so thank Adele for feeling the pain with us. We know you’ve been working hard getting ready for your North American tour, and we can totally relate to the I-can’t-wait-for-this-to-be-f*cking-over face. We’ll think of you the next time we want to punch someone in the face cry at the gym.

Related: This Adele “Hello” Parody Knows Your Hatred For Kale and Squats

The Workout to Help You Lose 1 Pound This Week

Weight loss on the mind? Kick it up a notch with this hour-long treadmill interval workout that will burn around 500 calories and target hard-to-get-rid-of belly fat. Complete it five times in a week, and you’ll be well on your way to burning or cutting out an extra 3,500 calories ¡ª the magic number to lose one pound in a week. Not too difficult, right?

Be sure to warm up for at least five minutes before getting started. If you find that this workout is too easy or too hard, just adjust the speed to fit your level.

Congratulations ¡ª you just burned 511 calories! Don’t forget to cool down and stretch afterward. Get a photo-free printable version of this workout to take to the gym.

*Calories burned calculations are based on a 130-pound woman.

**RPE = rate of perceived exertion

Image Source: POPSUGAR Photography / Kat Borchart