Muscle group: lower body (legs, hips); core
Intensity: moderate
Side leg pulses are a fantastic way to step up from regular side leg lifts. They involve quick, small movements that keep your muscles constantly engaged. This ongoing muscle activity builds endurance and shapes your outer thighs more effectively than regular lifts, making it a top choice for efficiently toning your legs. Adding these pulses to your workout can really boost a circuit strength training session or a HIIT routine, as the rapid movements are great for keeping your heart rate elevated.
Directions
- Lie on the left side with your legs straight, one on top of the other.
- Lift the right leg just above hip height, then pulse it upward slightly 3 times.
- After pulsing, lower your right leg back toward the starting position, but keep it hovering above the left leg.
- Finish your set, then switch sides and repeat the pulses with the left leg.
Modifications: If pulses seem challenging, return to regular leg lifts.
Mistakes
- Controlled pace: Your pulses should be steady and controlled to fully engage the muscles.
- Moderate motion: Keep your pulses moderate. Overextending can strain your muscles, while too little movement won’t be as effective.
- Relax your upper body: Keep your upper body relaxed but stable. Avoid tensing up your shoulders or neck.