Primary muscles: Inner thighs
Secondary muscles: Glutes, abs, thighs, hips
Equipment: No equipment
DIAMOND KICKS INSTRUCTIONS
1. Lie on your back with your arms by your sides, raise the legs toward the ceiling, bend the knees and bring the soles of your feet together (like a frog).
2. Extend the legs out to the sides as far as possible, and then squeeze the inner thighs to bring them together.
3. Return to the frog position and repeat until the set is complete.
PROPER FORM AND BREATHING PATTERN
Engage your core, keep your back flat, look up and maintain your head and neck neutral. Start with your legs in a frog position, extend them out to the sides, and engage the inner thighs. Breathe out as you bring both legs together, and then inhale as you bend the knees and return to the frog position.
The diamond kicks works and strengthens your inner thighs, core, and glutes. This exercise improves the stability of the knee and hip joints and enhances your balance and flexibility.
SETS AND REPS
Add 2 or 3, 30 second to 1 minute sets of diamond kicks to your lower body workouts. For a thorough inner thigh workout pair diamond kicks with sumo squats, inner thigh lifts and the clamshell exercise.
To calculate the number of calories burned doing diamond kicks, enter your weight and the duration of the exercise: