Short on time but hoping to squeeze in a lower body burn? These four simple moves require zero equipment and can be done just about anywhere. With a focus on the inner thighs–also known as the adductors–this workout is the epitome of short and sweet. As you flow through each move, working against gravity and your own body weight, you’ll feel those inner thighs light up almost instantly. Not to be confused with the abductors (the muscles on the outside of your hips), the adductors are one of the largest muscle groups to contribute to hip strength and mobility. Simply put, the adductors help bring your legs in towards your body, meaning in real life, they play a part in walking, running and just about anything that involves lower body stability.
If you’re a beginner, these moves might feel odd at first or even a bit crampy. As you lift and lower, try to think about actively squeezing and releasing your adductor muscles. This type of targeted tension and deliberate contraction will help you stay focused on the task at hand (so you don’t rely on momentum or other muscle groups to get you through).
From her digital fitness platform FORM, Sami Clarke shares a six-minute inner thigh workout that’s a lazy girl’s dream (you can lie down!) with just the right amount of spice.