Dina's Fitness Channel guides you through a kneeling thigh and glute workout using only body weight on a mat. The instructor emphasizes proper alignment and controlled motion over high reps, with variations for different fitness levels. Do it 3-4 times a week.
Chapters
Hi guys, welcome back to our channel, the Dina's Fitness Channel. And in today's session, I will be sharing some thigh exercises using two positions. You have to do these exercises on a nice thick mat because your knees will be on the floor, on the mat. Now if your knees are directly on the floor, it could cause some pain. You can also use a small cushion and pad it under your knee and feel more comfortable about it. So the first position that I want to show you is come on your knees and stretch one leg out. Do it with me. Like I always tell you, don't come to my channel and watch my workout videos. If you're coming to my channel, I want you to watch and do it along with me. So come on, get down on your knees, go get a pillow or whatever and come down and let's do this. Put one palm down. Now if you're not feeling very strong in your core, now this has to be in one line. If you're not feeling very strong, you can support your body like this, but I want you to ideally put one— the other hand in front here. And from here, we're going to work on this thigh muscle. So we're going to lift up and lower.
5, 6, 7 more. 1, 2, 3, 4, 5, 6, 7. 8, 9, 10. 5 more. 5, 4, 3, 2, and 1.
Hold it there and come back. Other side, let's go.
1, 2, 3 Body straight. 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15.
And come back. Now you would have realized that you not only worked your outer thigh you're also working that big glute muscle. It's a very big muscle, and the more you work it, the more firm it will get. And the more— the stronger your glute muscles are, it will help you in working on your legs in a better manner. Now we're going to take a break from this position and we're going to go on our palms and knees. From here, what I want you to do is once again Lift up there and lift up there. Now when you do this, you have a tendency of tilting sideways. Don't tilt sideways. So this is a multi-muscle, multi-joint workout.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, and 16. Hold it there, hold it there.
You cross, touch, and you swing out. Let's go.
1 and out, 2, 3 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, And 15.
Hold it there.
Out, push out. 1, 2, 3, 4, 5.
Hold it there and come back.
Other side.
Now I'm going to flip over to the other side so that you can watch me. You don't have to do that. I'm back here. What we're going to do is squeeze up, working on the outer hip and outer thigh.
And squeeze out.
Don't tilt to the other side. 5, 6, 7, and go.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16. Okay, now take it out, hold it there, and one cross. One, two, three, 4, 5, 6, 7, 8, 9, 10. 5 more.
5, 4, 3, 2, One more and hold it there. Squeeze out.
1, 2, 3, 4, and 5.
Sometimes it is not about doing that many repetitions, but it's all about focusing on that muscle rather than too many repetitions. When you do something too strong and too far, too fast, you've lost control. So in body toning exercises, control is more important. So let's do the first exercise. Exercise again.
Come in on your knees, drop one arm down, take one leg out, hold it here and squeeze up. 1, 2, 3, 4, 5.
I'll show you another variation.
6, 7, 8, 9, and only 10. Hold it there. 10 and up. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Other side, let's go. 1, 2, 3, 4, pull back, 5, 6, 7, 8, 9, 10.
Hold it there. And open up.
1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
Relax. Feel the burn. Now you can do 20 repetitions, 30 repetitions, whatever you want. You use your fitness levels and take it up. Second one, on your palms and knees.
1, 2, 3, 4, 5, 6, 7, 8, don't swing, 9, 10. 5 more. 5, 4 more. 3, 2, hold it there and push. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Change.
5, 6, 7, go.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. Hold it there and Cross and squeeze out. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 5 more, feel it. 5, 4, 3, 2, 1.
Hold it there and pulse.
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Now these were some amazing thigh exercises. I do these— I personally do these exercises at least 3 to 4 times in a week. So go out there, start doing these exercises in a real really regular basis and get some results. Click on the like button, share the video, help your buddies, and subscribe to my channel for more updates.
