20 Min INNER + OUTER THIGH WORKOUT | Ankle Weights Optional
ฝัง
- เผยแพร่เมื่อ 28 ส.ค. 2020
- This 20 minute inner and outer thigh workout will help strengthen your surrounding hip muscles to improve performance and help prevent injury. This no repeat at home workout will target your adductor and abductors muscles as well as your glutes! Ankle weight workout optional!
We will focus on isolating the outer and inner thigh muscles however sumo squats, deadlifts, lateral lunges etc are also great ways to hit the abductor and adductor muscles.
With isolation exercises such as this inner thigh workout, it is so important to try and focus on using the targeted muscles to lift and keep momentum from body to a minimum!
This is a follow along lower body workout. On screen will be the next exercise and some tips as we go!
The timer is simply a guide... please do not rush to move to next movement etc. Take your time to get into correct position.
I am using 2 x 2kg ankle weights however this is optional. You will need a mat or elbow & knee friendly surface.
Below are the exercises, some being single leg so of course we will make sure to do same on other side! 😉 Each exercise is performed for 30 seconds and then straight onto the next.
STANDING RAISES
PULSES
FRONT HEEL X OVER
FRONT HEEL LIFT
SIDE TO REAR LIFT
SIDE TO FRONTAL LIFT
STANDING RAISES
PULSES
FRONT HEEL X OVER
FRONT HEEL LIFT
SIDE TO REAR LIFT
SIDE TO FRONTAL LIFT
ADDUCTOR UNDER LIFT
ADDUCTOR LIFT
ABDUCTOR STRAIGHT LEG LIFT
PULSES
STRAIGHT LEG RAINBOW
QUAD EXTENSION
CIRCLES (clockwise)
CIRCLES (anti clockwise)
ADDUCTOR UNDER LIFT
ADDUCTOR LIFT
ABDUCTOR STRAIGHT LEG LIFT
PULSES
STRAIGHT LEG RAINBOW
QUAD EXTENSION
CIRCLES (clockwise)
CIRCLES (anti clockwise)
X OVER
DIAGONAL PULSE
CIRCLES (clockwise)
CIRCLES (anti clockwise)
X OVER
DIAGONAL PULSE
CIRCLES (clockwise)
CIRCLES (anti clockwise)
ABDUCTION LEG LIFT
PULSES
ABDUCTION LEG LIFT
PULSES
I hope you find this 20 minute inner and outer thigh workout as challenging as I did! Keep the form good!!
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases - กีฬา
![20 MIN GLUTE ISOLATION WORKOUT // Activation or Finisher [Ankle Weights Optional]](http://i.ytimg.com/vi/NPVIiAvi1hM/mqdefault.jpg)
love how in your descriptions of your workouts, you focus on functionality rather than appearance for the benefits of the workouts
Absolutely Samantha! I really couldn’t state slimmer inner thighs or lose lower ab fat if doing abs as you can’t spot reduce which I know is what many believe. This will of course help strengthen that area and then your workouts overall better!! 💓
Could listen to her talk all day
B bug
Hey
By
I have tried so many workouts on TH-cam, Caroline is the only one I can feel sore in the next day. She’s amazing. I admit I have never completed the 1 hour HIIT with here 😂
You will Hayder one day... and I look forward to reading your message telling me how you smashed it!! 👊🏼👊🏼🤩🤩🤩🤩🤩
Everything you do is just perfect......and no talking at all!.....perfect!
I love working out with you every morning you’re awesome.!!!❤️
Me twenty minutes ago: This will be nice and easy. Me right now: I don't understand what just happened.
my thoughts exactly Janine. my thoughts exactly
LOL just about to start this one and then I read your comment. Thanks now I am mentally prepared more for this. Beast Mode On 😁👊
I totally agree!!!!!😉
Whooo. A year later and I'm in the same boat as you. This looked so easy. My legs disagree 🤣
Same ! You should see my fingernails prints on (into !) my mat !
You are gifted and the best fitness trainer on TH-cam and I hope you get the recognition you deserve! I can’t express enough how much I appreciate you. You’re my inspiration and role model everyday. I look forward to starting my day now with your workouts and with so many to choose from to mix and match is so helpful too including I feel fantastic and have more energy when I’m done. It’s clear you’ve put a lot of thought and work into putting these videos together for the world to benefit...and we are. If I don’t have a full hour the shorter videos are jam packed with great movements that still get results and the music selection makes me just wanna dance, helps me to stay focused and to keep going. Even at my 60 yrs. I can do these workouts so they are not just for the young. They help me feel strong, energetic ♥️ and to feel positive. Thank you sooo much from the bottom of my heart! Please never stop sharing your wonderful gift that’s improving people’s lives everyday!
Amazing, I've repeated this video for 3 months, seen such a big difference. Thank you Caroline
I know it’s been a while since you posted. Do you remember how many times a week you done this workout?
This is a super late reply but I'm back doing this video and saw your comment - I noticed differences about 4 weeks later after doing it 3 times a week. It's my go-to video coming into the summer months @@lilly4able
“Halfway to happiness” 🙂 so true. Killer thigh workout. The anti clockwise and rainbows woah 😳
That was a challenging 20 minutes....I love a good quick burn! Thanks Caroline!!
Wow that burned the entire time but did not feel like 20 mins, went by so fast! 😍
Love how there is no talking and my butt and thighs are on FIRE🔥
You are so underrated, I thought that you have at least 1 million subscribers.
But im sure you will get it soon ❤
Thank you for theese wonderful workouts 🥰
Thank you! It’s unbelievable to think so many of you joining me for these challenging workouts!! Cx
She will reach 1 million subs this year 2021 no doubt!
I tried this with ankle weights, I almost lost my legs, Amazing workout!! That's the way I like it lol
😂
I literally can't take my eyes off your arms. Gaining muscle on my arms and shoulders is one of my main goals in fitness and you are a big inspiration for me❤❤ thank you for your videos
I have the same goal 😁😁
Push ups!! And more push ups really do help me in regards strength and definition! Of course weights too!! I will maybe do a push up tutorial and workout this week if this might be useful? Cx
@@CarolineGirvan Yes please 🤞
@@CarolineGirvan yesss that would be great
Thank you!!! I loved it I have trouble toning my inner thighs so all your thigh workouts are wonderful and I look forward to more back workouts, again your workouts are amazing please keep them coming.
Excellent Connie!! Thrilled you are liking the workouts!! Lunges and all the plié & sumo squats etc are great for targeting this area too!! Cx
Thank you for another knee-friendly workout! You’re amazing! 💗
Excellent workout Caroline! Thank you so much. Outer/Inner thighs have always been my favourite!
Oooooh the burn felt sooooo good 🔥🔥🔥😂 and that's without ankle weights, awesome workout 👊💪🙌
Wow way to go Samantha! You obviously really lifting by isolating so well done!!👊🏼👊🏼💓
Amazing workout! I also find the written directions very helpful!❤❤❤
First work out I’ve done in forever! It kicked my booty! Thank you so much for making your TH-cam channel and for being a human and showing us that it’s ok to get sore or feel the burn while we are working out and that it is all part of the journey to get healthy. Thank you so much again you mean so much ❤️
Hi from Kuwait.. Caroline you are the best .. you woke up my muscles again after a long period of time .. keep it up 💕❤️
loved this workout! i did it with 5lb ankle weights so it was a major struggle but i look forward to getting stronger. thank you!
Caroline you are an inspirational young woman, enjoying your energy, thank you so much🌹
I didn't use ankle weights and this worked so well.
Deceivingly Hard! 🤣. Used thera bands. No ankle weights around. But still challenging. Thanks Caroline! 😘
Your workouts are so awesome. I'm 19 and pretty much familiar with working out, so other videos wouldn't tire me as much. I was starting to lose hope when I found out about this channel; I've done this video after the 1 Hour HIIT (part 2) and I feel like my arms and legs are spaghetti. I look up to you and your constant efforts. Thank you very much!! Greetings from Argentina
Just read your comment and imagined you with your arms and legs in a tangled like spaghetti 😁.... 2 years later I hope your are still working out (from UK 🇬🇧)
I am so glad that I did NOT use my ankle weights. My muscles were BURNING by the halfway point, but I love feeling that burning because it means I am working hard. Would have liked longer stretching at the end, but this was a perfect workout for the thighs.
Minute 10 and 16 had me talking to God Caroline! 🤪 soo good!!!
Came to work my inner thighs today and there you were! Helping a sister out! Amazing. Can’t wait to look like you 😉
You are beautiful just the way you are Eli... focus on your inner strength and outer strength... I look forward to hearing hope you continue to smash these workouts!! 💓💓💓💓💓
Wow! That's a burner. Completed this after a 50 min leg and glute workout.
i thought this was gonna be easy but i cant even lift my damn legs lmaoooo
I have done this one so many times- it's so good! I am hoping for more in/out thighs from CG! Thank you Caroline!
"I'm trying my best not to lose control"...the lyrics for the last song were exactly how I felt in those moments. But it was worth it!! Thank you! Your smiles and understanding look (that it was soliciting for you too) made the workout easier!
Another amazing workout! I knew my hip muscles were weak, but holy intense burn 🔥 Great cool-down. Glad you always do a some quick stretches at the end of every workout.
Love this workout. These kind of exercises that strengthen my hips and abductors helped me heal my herniated disc in my lower back years ago. I'm definitely bookmarking this one!
I’m doing this workout every single week. Excellent! I’m stronger to running better! Thanks so much 🙏🏻
This is beautifully intense. I know that you are helping get gains. Thank you Caroline!
First time trying her workouts and loved it. Enjoyed not hearing someone throughout the workout talking, yet was so easy to follow. Heard so much about Caroline through someone that loves doing these workouts. I am starting slow in hopes to advance dealing with back and knee issues I will definitely use modifications.
My first ever Caroline workout.She has got really creative moves that burns 🔥. Loved it!
😮😮😮😮😮😮. The burn in my side booty. I was dying. This was an awesome work out.
I really love your workouts - I tried many but yours are the first ones which REALLY motivate me 💞💞
I love ankle weights sessions! I don't know why 🤷🏽♀️... Happy weekend Carolike!! 👍🏽👍🏽🥇💕Ax
Excellent Slott!! Yes it really isolates muscle you use but may not feel directly!! Well done!! 💓💓💓
No such thing as rest days. Another great workout Caroline! 💪🏼Thank you! 🥰
Good morning Caroline!
I LOVE LOVE LOVE your workouts, I have gone through all the programs and now re-lapping. I will do the daily workout for whichever program I am currently doing and then a focused/isolated one such as only abs, glutes, or inner/outter thigh workouts. I wanted to send in a request for 2 solo/ isolated workouts. First one being an all inner thigh workout and second an all calves workout. You are very inspiring and appreciate you putting these on TH-cam for people like me to do these at home.
I just love all your workouts! Thank you so much, Caroline!
LOVE!!! Inner thighs are always my-go-to when training legs. This post is perfect. Standing gives more range of motion. I had 40 min between Zoom meetings and did this routine twice. Legs feeling like stones now :) Thank you for another great workout!
Excellent!!! Love that you fitted it in perfectly twice!! 💓💓
Yeii! You go lady! 👸I love how the body feels more endured and engaged everyday following ur vids ❣️💖🌻
I just love this workout and incorporate it once a week into my workouts. So pleased I can use 6 lbs per leg and keep up with you!!
Hi Caroline 😊thank you so much for doing these awesome videos! I cannot afford a gym membership so i get on my mat and do your videos almost every day. I love the results even though sometimes i backslide and have my occasional ice cream .. sugar addiction lol!! You are so inspiring ❤️
this workout is exactly what i needed! no weights and extremely difficult even though i have completed many of Caroline's programs. I hope she brings in similar exercises to the Iron Series
I did your Full body workout yesterday and biceps on Thursday, and I could not lift the coffee pot this morning. I am going to give this a try. Thank you.
Excellent Janie!! Way to go!! You obviously did it goooooood!! 😉👊🏼👊🏼👊🏼👊🏼
Thank you Caroline. Your workouts with ankle weights are amazing 👍 I need more workout videos with ankle weights please 🙏🥰
Wow that was a lot harder than it looked. Thank you Caroline for another amazing workout. 💕🏋️♂️
I don’t know how you come up with all these incredibly functional exercises. I found the opposite side to be the most challenged during a lot of these exercises, and feel like I got a good work out from this. Thank you!🙏🏼😊
I did this as additional to today's workout: OMG, it is so intense! I enjoyed it so much!
I just love her workouts....every single exercise is my favourite ❤️
Incredibly good. I can feel it. Will I be able to sit today? Not sure 🤔 😂😂😂😂😂. Thank you so much. TH-cam is full of work outs but none like yours. Your level, your expertise, the
Presentation of the videos, you and your appearance. You are
Absolutely great.
Aw thank you Paola! Sounds like you rocked this one!! Lots more fun to come!! 💓💓💓
I love your workouts Caroline and the fact that you also struggle with me on some exercises 🥵😍
I discovered your channel just few days ago, its wonderfull , what a really good job
I really appreciate your videos , and your body gives a lot of motivation, it gives me the courage to continue the exercises and not to focus only on booty exercises like many others do
, as a girl i really appreciate your kind of strong woman
thank you very much for your videos
Excelente excelente Gracias por tu aporte generosidad y profesionalidad. Por favor no dejes de subir rutinas. Hago todas abs glúteos brazos hombros espalda etc. Buen año para ti 😘
No Idea how you did that with leg weights! 💪🏻
Just did this.....loved it and my thighs feel really worked out all around!!
Yes Caroline I asked for it and you delivered. Thank you, thank you, thank you💃💃💃
just did this for the third time since sat lol
so good...grateful for your talent!
First caroline's workout that i actually completed 🎉😂
The stretches after this lower body workout were sooo perfect. My body was soaking them up after the amazing work. Holy burn.
LOVE this workout! Thank you, Caroline!
Perfect after yesterday's workout. I did feel my muscles work ...thank you ❣️
Yes, yes, yes!!!! I am always looking for new workouts for inner thighs!
I will do this now, pray for me everyone 👻😂 😍
Mulher, eu te AMOO! Obrigada por me ajudar tanto 💗
Continue com o seu trabalho! Nós podemos fazer isso.
Love ankle weight workouts! Thank you so much!
You are so focus and! I love all your videos I can feel the burn in my legs. Thank you 🙏
I felt sooooo good after this workout.feel as if my legs have grown longer and stretched..this will be my weekly workout. Love it !
I did first set standing for a few weeks, then included 2nd set. 1st time I did it all in one go. Fail. I will then, in a week or two, move on to 3rd. This is the way, guys. Otherwise it hurts too much. Better to do 5 min every day at the start.
❤ U Caroline!
Wow! Just done this feel the burn 💣💥 caroline is Amazing this is my 5th work out of hers im doing different ones each day!
Pure power and you can feel it to the day after.
the pulse abductor exercise was crazy. absolutely killed my legs. thank you!!!
You are absolutely amazing. Simple. Accurate. Intensional and with purpose.
I love your workouts so much!!!! My ankle weights are my favorite and I needed some new workouts, of course I came to you! 😊
I really loved your short term workouts and following every day. Really can feel the shivering in that particular part of my body after that workout. Loved that feeling. Thank you so much. Lots of 💓 💕💕❤️❤️
Excellent Poonam!! Well done.. you obviously doing it gooooood!! 🔥🔥😉🌟
Fantastic. Was just looking for inner thigh workouts. Also Pleeeease can you do nutrition video soonish? Would love to see what your average day looks like. Either way thank you for your continued dedication to your channel x
Hannah Priddle yes agreed that would e awesome. I hope she does 🙏🙏🙏🙏🙏
Another vote for a nutrition video! 🥳🥳🥳
I too would love to see a nutrition video!
Me too would to see a nutrition guideline. Thanks in advance
I need your help. I wanna lose my thigh fat. So should I follow this vdo? Will this make my thighs bulky ?
Sneaked this in before dinner ,,
I can’t do numbers / husband checked 1kg or 2.25lbs
Blocked out time for tomorrow classes with you
Gym still shut
Not rushing back loving working out with your classes
Fabulous Caroline hugs from Edinburgh again 🌏👊🏻👂🏻💪🏻🤸
This is great. I love these exercises. Definitely felt the burn and the sweat!
Fantastic inner and outer thigh workout!! Thank you for your continued dedication!!💕💖
Thank you
For your presence and dedication
Great!!! yesterday i did the inner thigh exercise from another of your videos ... it's amazing how i feel my muscles working thanks to your videos ... i'm so grateful to you🌷🌷🌷🌷🌷👍👍👍
Really good workout focusing on exactly the right areas I need to work with no unnecessary chat. Will be using regularly. Thank you 😊
I really need a good leg workout that focus's directly on legs..& this is perfect!! Most workout incorp other stuff which is annoying. This is a great routine! 💖💖💃
I think I love this woman .. haha another sick workout for when I’m on a time crunch
Your tips and cool down exercises are always helpful and great apart from main workouts which are brilliant ✌️ ❤️🔥.
Espectacular. Me encanta la idea de entrenamiento sin esa voz motivadora, solo la musica y el temporizador y tu eres espectacular. Gracias
Seriously underestimated this one. It burns!🔥🔥-but in a good way ♥️
This reminds me of a Mari Winsor pilates leg workout that I loooved!! Thank you for doing this!
, and every day our tireless challeging queen greets us
♥🤩
Because I don't have ankle cuffs, I used my bands
Either it is due to the exercises from yesterday or the bands, but even if it was only 20 minutes, it was close to the pain threshold
I can't even think about HIT, but I'm still happy, even if afterwards I'll surely exceed my limit again thanks to Caroline
💝
Have a nice evening to you dear Caroline and all of you
Excellent Susanne!! I’d say this would be tough with bands so well done!!! Bands are amazing!! 💓💓💓💓💓
Wow, I have done so many "leg" exercises but nothing like this before. For once I feel as if I have actually worked by legs. Thank you .
That hurt pretty much the entire time but in the best way! I know new muscles are growing! Thank you for your content and stretches at the end!
Your workouts are everything. I can't get bored. Time is just flying by. Your are amazing. Keep on😘❤
OMG! The burn!!!🔥🔥🔥
Absolutely love ur workouts!
Thanks Caroline! 😘🤗
Thank you very much for your amazing workouts 🙏🏼💕
Love your workouts!
I can really feel a difference with your workouts than some other trainers. Thanks!
I love your workouts😍💪🏽!! I am an intermediate athlete, but I am struggling with reps for the whole time with you😄Thanks so much for sharing with us, especially the EPIC program🌹