Primary muscles: Outer thighs, hips, lower back
Secondary muscles: Shoulders, neck, glutes
Equipment: No equipment
OUTER THIGH STRETCH INSTRUCTIONS
1. Sit up on the floor with your legs extended.
2. Bend your right knee and cross your right leg over the left.
3. Place your right hand on the floor, your left arm on your right leg and rotate your upper body to the right.
4. Hold the stretch and repeat on the left side.
PROPER FORM AND BREATHING PATTERN
Keep your head up and your back straight. Stretch as far as you can without forcing it and, as you exhale, ease slowly into the stretch. You should feel all tension in your lower back and outer thighs disappear.
The outer thigh muscles (abductors) are responsible for moving your legs out to the sides, opening up your thighs and stabilizing your pelvis. Having weak abductors can lead to poor coordination, lack of stability and even injuries.
INTENSITY AND DURATION
Add the outer thigh stretch to your cool down period and stretch the muscles on each leg for at least 30 seconds. Stretching releases all stress and tension and keeps your body well aligned and flexible.
To calculate the number of calories burned doing the outer thigh stretch, enter your weight and the duration of the exercise: