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How to Shape Your Outer Thighs with an Exercise Band

6 of 6 in Series: The Essentials of Day 3 of Your Ten-Minute Tone-Up

To shape your outer thighs, add the Standing Hip Abduction with Band maneuver to your workout routine. This exercise strengthens and tones the hip abductors — the outer thigh muscles that pull your leg away from your body:

For this exercise you need an exercise band that is between 1-1/2 to 2 feet circular. Bands can be found at any sporting goods store.

  1. Start by slipping your feet within the circle of the exercise band. Secure the band around your ankles. Holding your hands on your waist, balance your weight on one foot while keeping the band taut.

    Work the outer thighs with this exercise.
    Work the outer thighs with this exercise.

    Many people find it necessary to hold onto a chair when completing this move. That is perfectly fine as long as it is used strictly for balance.

    Because balance is of the utmost importance to complete this move, it is best to start out the exercise with proper posture and maintain it throughout. Stand tall, stretching from your head to your toes, as if the top of your head is being pulled by a string.

  2. Slowly lift and stretch your raised leg out to the side as high as is comfortable. Remain standing tall and upright as you do a series of small side kicks.

    Do five to ten repetitions on each side. As you progress, work up to 10 to 20 repetitions.
    Do five to ten repetitions on each side. As you progress, work up to 10 to 20 repetitions.

    Do not try to raise your leg beyond a couple of feet. Hold your abs in tight.

Employ these variations to adapt this exercise to your fitness level:

  • Hold on for support: If you find it hard to balance on one leg, hold onto a cane or a broomstick placed directly in front of you or a fixed object such as the wall or a table at your side. Use that object only for balance; keep your spine upright and don't lean over from your waist into the object.

  • Add ankle weights: You can increase the difficulty of this move by wearing ankle weights at the same time you are wearing the exercise band.

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The Essentials of Day 3 of Your Ten-Minute Tone-Up

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