Forget the beach cover-up! Feel proud showing off your thighs with this five-minute workout.
It combines cardio and strengthening moves to target your inner and outer thighs instantly — your upper legs are guaranteed to be on fire by the end.

Gate Swing With Cross

1. Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides and your thighs parallel to the floor.
2. Jump up, crossing your legs.
3. Jump again, uncrossing them.
4. Bend your knees, press your hips back and return to the starting position.
5. Repeat until the set is complete.

Keep your core tight, your back straight, and maintain your knees soft and in line with your toes. Breathe out as you jump, and land slowly on the balls of your feet.

The gate swings is a great cardio move that also trains your legs, glutes, and core muscles. This exercise strengthens your heart and muscles and improves your aerobic fitness.

Side Lunge

1. Stand straight with your feet hip-width apart.
2. Step out to the side and transfer your weight to that leg.
3. Use your lead foot to push you back to the starting position.
4. Repeat and then switch sides.

When doing the side lunge, pull your abs in, keep your back straight and face forward. Don’t step too wide to the side, breathe in and keep your knees pointing in the same direction as your feet. Keep both heels flat on the floor and, as you breathe out, use the lead foot to push you back into the starting position.

The side lunge adds a lateral movement that is often neglected in more traditional lower body exercises, such as squats and forward or backward lunges. This lateral movement targets the inner and outer thighs and helps to strengthen and tone those areas of your legs. This is also an excellent move to strengthen your quads, hamstrings and glutes, which makes the side lunge a very complete lower body exercise.

Cross Jacks

1. Stand straight with your feet shoulder-width apart and your arms up and extended out to the sides.
2. Jump up and cross your left leg in front of the right, and your left arm on top of the right.
3. Jump again and return to the starting position.
4. Repeat, and reverse the position of your arms and legs.

Tighten your core, keep your knees and elbows loose, and maintain a smooth and steady breathing pattern. Land softly on the balls of your feet with your knees slightly bent, and keep your feet, hips, and knees in line.

The cross jacks is a cardio move that warms up the muscles and joints, activates all muscle groups and keeps your heart rate up. This exercise also boosts your metabolism, improves muscle endurance and promotes relaxation.

Plié Squat With Overhead Extensions

Grab a dumbbell and multitask for this move that’ll work the inner thighs as well as the triceps. Stand with the feet wide, toes pointed out. Hold a dumbbell with both hands overhead.

As you squat down, bend the arms, lowering the dumbbell behind your head. Then straighten the legs and arms, squeezing at the top. Continue like this for 30 seconds, and if it becomes too difficult, place the dumbbell on the floor and continue for 30 more.

Side Step and Squat

1. Stand straight with your feet shoulder-width apart.
2. Press your hips back and squat.
3. Stand up, take a small step to the side and squat again.
4. Return to the initial position and repeat this side to side movement until the set is complete.

Keep your abs and glutes tight, your head up and your chest open. Breathe in as you squat and use your outer heel to push yourself up and to the side. Squat and repeat the movement to the other side.

Side to side squats activate several muscle groups simultaneously, working the legs, glutes and core. The squat increases performance and flexibility and the side to side movement improves dynamic balance and agility.

Scissor Kick

1. Lie on your back with your hands by your sides or place them underneath your glutes.
2. Lift your legs and alternate crossing your feet on top of each other.
3. Repeat until set is complete.

Breathe slowly, engage your core by pulling your belly in toward the spine and keep your legs straight. Avoid arching the back, your lower back should be pressed against the floor during the entire movement.

Adding scissor kicks to your workout routine helps to strengthen your core and develop several muscle groups in your torso and hips. By building a stronger core you’re improving your stability, posture and balance, which in turn protects your spine and reduces the risk of back pain.

Bridge With Knees Together

Come onto your back with knees bent, feet on the floor, and arms by your sides. Place a small pillow or block between the knees. Continue actively squeezing the knees together as you slowly raise and lower the hips for one minute.

Then lower the hips to the floor, open the knees out wide, and stretch the inner thighs with your legs in Butterfly position.

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