The outer thigh is one of the most difficult areas of the body to exercise because most physical activities do not target it directly and weightlifting routines and exercises isolate rare in the area. Fortunately, you can use an elastic band exercise to isolate and exercise your outer thighs either at the gym or in the comfort of your own home. Elastic exercise bands are small and easy to transport, so if you want you can also tuck a purse or briefcase for a quick workout in the office when the mind is clouded or during a lunch break.
. Elastic exercise band.
Secure one end of the elastic exercise band to a fixed object on the floor. This can be a chair leg, dumbbell of at least 20 pounds or other things that will hold still while you pull on elastic cord.
Tie the other end of the band to your ankle. Use a double knot, so that the band does not slip off and fire back towards the area where it is secured.
Stand with your feet about shoulder length apart. Do not lock your knees. Ankle with elastic bands around it should be furthest away from the place where the cord is attached.
Lift the leg up and out. Extending the side as far as possible. Do not bend your knee or move your other leg. Keep the trunk of your body still.
Back leg to its original position. Do not allow your foot to quite touching the ground until you complete a full set of exercises. You can do as many repetitions as you want on each page as long as you do as many on each side to keep your muscles balanced. If you are trying to build muscle mass, do fewer repetitions (10, for example) in each set. If your goal is toning and firming, so you must do at least 20 repetitions in each set.
Tips and Warnings
You do not need a spotter for this exercise, but you can use a chair or table for balance if you need to. Make sure you’re not bracing yourself against the object as balancing against or you will not get the full benefit of the exercise.
If you feel pain in your hips or knees during this exercise, reducing resistance level immediately. If you’re still experiencing discomfort, stop exercising and consult a physician immediately.