I’m a big fan of workouts that don’t require a gym membership, so this session was with a certified personal trainer. Rachel Sacerdoti It caught my eye.
“This bodyweight workout is available to people of all fitness levels and can be done anywhere, making it perfect for at-home or on-the-go sessions,” Sacerdoti says. “Dynamic movements improve hip flexibility and mobility while strengthening the lower body. They target the glutes, quads, hamstrings, inner and outer thighs, and provide a comprehensive lower body workout. Provides conditioning.
Sacerdoti also said she chose exercises like bow-and-leg raise lunges and leg-raise lunges to improve core stability and coordination as well as maintain balance. “Inner Thigh Pulse focuses on the adductor muscles, increasing hip and knee stability and improving functional movement and posture,” says Sacerdoti. “Rainbows and leg raises are especially effective at activating the gluteus maximus and medius, which are key muscles for building strong, well-shaped glutes.”
“Incorporating this workout into your routine two to three times a week will improve lower body strength, hip mobility, and muscular endurance.”
How to do this training
Here is the training content for the workout.
- Charge while bowing and raise your legs
- inner thigh pulse
- From lunges to leg lifts
- rainbow
Aim for 12 reps on each exercise, completing four sets of each exercise before moving on to the next. However, it’s always best to adjust the reps and sets to suit your abilities. The last few reps of every set should feel difficult, but your form doesn’t have to suffer.
Sacerdoti recommends taking 30 to 45 seconds of rest between sets to allow your body to recover enough to perform each set with good form.
She also suggests exhaling as you lift and inhaling during the lowering phase of each movement.
