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Quick Thigh Workout

Quick Weekend Workout: Thigh Time

Some weekends are so jam-packed with plans that running from brunch to the mall and then to your friend's birthday party is about all the running you have time for. If a full workout isn't in the cards, then here's a quick three-move routine (followed by a stretch) you can do to tone your thighs in just a few minutes.

Wide Squat With Side Arm Raises

  • 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 — you should see the weights in your peripheral vision.
  • Straighten your legs and lower your arms simultaneously.
  • Complete three sets of 15 reps.

Elevated Lunge

  • Stand about three feet in front of a BOSU ball (if you don't have one, then use a step). Step your right foot back, balancing your toes on the ball or step.
  • Bend both knees, lowering your hips until your left thigh is parallel to the floor. Your front knee should be directly over your ankle, so adjust the position of your left foot if you need to. Then straighten both legs.
  • Complete three sets of 15 reps on each side.

Elbow Plank With Donkey Kick

  • Come Into 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.

Bent Standing Split

  • Now it's time to stretch the thighs. Stand with both feet together.
  • Bend your left knee and reach for your foot with your left hand, coming into Standing Quad Stretch.
  • If this is enough, then stay here. If not, fold forward coming into Bent Standing Split, pulling the heel into your tush to lift the knee up and increase the stretch.
  • Wherever you are, hold for 30 seconds or more, release, and then repeat on the right side.

Source: Megan Wolfe Photography

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