Set your feet out wide, turning toes out to about the 10:00 and 2:00 positions. Hold a dumbbell for added resistance.
Keep your chest up high as you bend your knees, keeping knees pointed out over toes. As you come up out of the sumo squat, squeeze your abs, glutes, and inner thighs.
Do 2 sets of 12â15 reps.
Stand tall with your feet together. Hold a dumbbell at your chest for added resistance.
Step out with your right leg and begin sending your hips back as you bend your right knee. During the descent, your knee should not move more than about 2 inches beyond your toes and you should keep your knee aligned between your second and third toe.
Push off with your right leg to return to a standing position.
Repeat on the left leg to complete 1 rep.
Do 2 sets of 12â15 reps.
Stand tall with your feet together.
Step your right leg behind the left, bending both knees and pulling both knees slightly toward the midline to squeeze your inner thighs.
As you stand to exit the curtsy lunge, you can either tap your right foot or lift the knee for a greater intensity and balance challenge.
Repeat on the right side for 10â12 reps.
Repeat on the left, and then do an additional set on each side.
Stand with your feet together, knees slightly flexed, and abdominals engaged.
Push off with your right leg to hop to your left, allowing yourself to leave the floor on the way.
As you land on your left leg, cross your right leg slightly behind, in a small curtsy lunge, hinged forward at the hip.
Return to the right side with a small hop to complete the first full rep.
You can do these faster as more of a power move with a strong cardio effect or go slower with emphasis on range of motion. Either way, youâll strengthen your inner thighs along with your glutes and abdominals.
Lie on the floor on one side with your top leg bent and dropped forward, supporting your top leg with a yoga block or a pillow for comfort if necessary.
Extend your bottom leg long. Keep hips stacked as you lift your bottom leg, engaging your abdominals as you lift and lower your leg.
Do 15â20 reps before switching to the other side and repeating. Do a total of 2 sets on each side.
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