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Do you want to achieve slender toned legs, but the fat on the inside of the thigh does not allow you to get closer to your desired goal? We offer you a unique selection of exercises for the inner thigh without equipment + ready plan activities that can be done even at home.

Ready-made training scheme for the inner thigh

On the inside of the thigh are the adductor muscles of the thigh (adductors), which are most effectively worked out with the help of isolation exercises. But for weight loss in the inner thigh in addition to strengthening the adductor muscles, you must also eliminate the fat layer, which is located above the muscles.

We offer you a ready-made training scheme that will help you not only work out the adductor muscles qualitatively, but also enhance the fat burning process.

This scheme includes 3 types of exercises for the inner thigh:

• Standing exercises (squats and lunges)
• Cardio exercises (with a focus on inner part hips)
• Floor exercises (lifts and leg extensions)

It means that your workout should be divided into three segments, roughly equal in time. For example, if you train for 45 minutes, then give each group of exercises 15 minutes. If you train for 30 minutes, then each segment will last 10 minutes. Thanks to this scheme of exercises for the inner thigh, you will tighten the muscles, reduce the fat layer, and improve the lines of the legs.

Below are illustrative pictures of exercises for the inner thigh and ready-made execution schemes. You can take our version of classes, or you can create your own own program. But before we go directly to the exercises, let's clarify some points on the features of training on inside hips.

Questions and Answers on Inner Thigh Workouts

1. What if I am a beginner?

If you are just starting out, then allocate no more than 15-20 minutes a day for training. Take breaks, keep a moderate pace, and gradually increase the time of the sessions, the number of repetitions and the complexity of the exercises.

2. What if I don't like cardio?

5. How can the proposed exercises be made more difficult?

You can easily make your inner thigh exercises more difficult by using leg weights or (although dumbbells are not suitable for all exercises). You can also use a fitness elastic band - this is one of the most effective devices for strengthening leg muscles.

6. How often do I do inner thigh exercises?

Exercise no more than 2-3 times a week. On average, it is enough to devote about 1 hour per week to the problem area. It is also very important to train not only adductors, but also quadriceps, hamstrings, muscle corset and gluteal muscles. It does not make sense to deal with only a separate muscle group - you need to train the whole body as a whole. Be sure to check out:

The first segment of the workout: exercises for the inner thigh while standing

During squats and lunges, watch your posture, your back should remain straight, your knees should not go beyond your toes. Also, try not to tip your back forward and do not bend your lower back, otherwise the load on the muscles of the legs will decrease. If you do not have enough eversion in the hips (knees do not look in opposite directions), that's all right. Choose the most stable position possible for you. Do your inner thigh exercises to the best of your ability.

If you have trouble keeping your balance in a plie squat (with legs wide apart and feet turned), then you can use a chair as a support. This selection of exercises will help you work out not only the inner side of the thigh, but also the gluteal muscles and quadriceps.

2. Plie Squats with One Toe Raise

Execution scheme

We offer you 3 options for combinations of exercises to choose from. The number of repetitions is indicated next to the exercise. If you are a beginner, do the minimum number of repetitions.

Your workout will consist of 6 exercises that are repeated in 2-3 circles. Rest between exercises 15-30 seconds. Rest between rounds 1 minute.

Example 1:

25-35 times 20-30 times 20-30 times 10-15 times on each side

Example 2:

• Plie squats with one toe raise (right leg): 20-30 times
10-15 times on each side
• Plie squats with one toe raise (left leg): 20-30 times
• Lateral lunge on toes (right leg): 10-20 times
20-30 times
• Lateral lunge on toes (left leg): 10-20 times

Example 3:

20-30 times
• Side lunge (right leg): 15-25 reps
20-30 times
• Side lunge (left leg): 15-25 reps
10-15 times on each side 25-35 times

You can alternate between the 3 inner thigh combinations, choose just one, or create your own exercise plan. After completing the squat and lunge segment, move on to cardio exercises for the inner thigh.

The second segment of the workout: cardio exercises for the inner thigh

Plyometric (jumping) training is one of the most effective ways to burn fat in the lower body and shape slender legs. If you have no contraindications, then cardio training should definitely be part of your fitness plan.

The presented cardio exercises for the inner thigh are formed level from simple to complex. You can choose only a few exercises that suit your level of difficulty or alternate groups of exercises with each other. Perform exercises only in sneakers!

3. Plank jumps with leg extension

Execution scheme

We offer you 2 options for combinations of cardio exercises for the inner thigh: for beginners and advanced.

An example of a cardio workout for the inner thigh for beginners:

• Plank jumps with leg extension

Exercises are performed according to the scheme: 30 seconds of work + 30 seconds of rest (e.g. Jumping with arms and legs for 30 seconds, then rest for 30 seconds, then move on to Plyometric side lunge- 30 seconds, then 30 seconds rest, etc.). We repeat the exercises in 2 circles, in the second circle we perform a side lunge on the other leg. 1 minute rest between rounds. This type of cardio workout will last 10 minutes.

Advanced Inner Thigh Cardio Workout Example:

• Plank jump with leg extension

Exercises are performed according to the scheme: 45 seconds of work + 15 seconds of rest (e.g. Jump into a wide squat for 45 seconds, then rest for 15 seconds, then move on to Jump in the plank with legs apart - 45 seconds, then 15 seconds rest, etc.). We repeat the exercises in 2 circles, between circles 1 minute of rest. This type of cardio workout will last 10 minutes.

After cardio exercises, we move on to exercises for the inner thigh on the floor.

The third segment of the workout: exercises for the inner thigh on the floor

These inner thigh exercises are done on the floor. They are low-impact and do not put a load on the joints and blood vessels, so you can perform them if you are worried about your knees or varicose veins. While exercising, try to keep your leg muscles tense and your stomach toned.

Thank you youtube channels for the gifs: mfit, Linda Wooldridge, Jessica Valant Pilates, Christina Carlyle.

Execution scheme

We offer you 3 options for combinations of exercises for the inner thigh to choose from. The number of repetitions is indicated next to the exercise. If you are a beginner, do the minimum number of repetitions.

Your workout will consist of 8 exercises that are performed in 1-2 circles. Rest between exercises 15-30 seconds. Rest between rounds 1 minute.

Example 1:

25-35 times
• Inner thigh leg lift (right leg): 15-25 reps
• Leg lift for the inside of the thigh (left leg): 15-25 times
30-40 times

Example 2:

• Circular movements lying on your side (right leg): 15-30 times
• Circular movements lying on your side (left leg): 15-30 times
• Shell complicated (right leg): 15-25 times
20-25 reps for each leg
• Shell complicated (left leg): 15-25 times
• Raise of the closed legs (right side): 10-20 times
• Raise of the closed legs ( left-hand side): 10-20 times
15-25 times

Example 3:

• Adduction of the thigh lying on its side (right leg): 20-35 times
• Adduction of the thigh lying on its side (left leg): 20-35 times
• Shell (right leg): 20-30 times
15-25 times
• Shell (left leg): 20-30 times
• Leg raises with a chair (right leg): 15-25 times
• Leg raises with a chair (left leg): 15-25 times
20-30 times

You can alternate between the 3 inner thigh combinations, choose just one, or create your own exercise plan.

Basic rules for exercises for the inner thigh

1. Always start your workout with a warm-up and end with a stretch. Never train without warming up, otherwise you risk injury!
2. During the exercises for the inner thigh, you should feel the target muscles. Keep the body collected and concentrated, do not perform the exercises thoughtlessly and loosely.
3. Try to change exercises periodically, do not constantly perform the same exercises. Don't let your muscles adapt to the load.
4. If cardio exercises are especially difficult for you, then you can start your workout with them, and not with squats and lunges. But do not put cardio at the end of the session, exercises for a local zone are best done after aerobic exercises to increase blood circulation in the target area of ​​​​the body.
5. Remember that the inner side of the thigh will only decrease with overall body weight loss, so reasonable dietary restrictions are a prerequisite for getting rid of fat in this area.
6. Isolated exercises for the adductor muscles are very useful for eliminating the problem area on the inner surface hips, but do not forget about exercises for the rest of the muscles of the legs and core. At balanced work over all muscle groups you will reach the goal much faster.
7. Remember that fat does not melt in the part of the body that you pump hard. The whole body is emaciated. But you can help him eliminate the problem area by doing interval training and working on body tone.
8. If you like doing ready-made video workouts, then be sure to check out our selection: Top 25 Best Videos for the Inner Thigh.

Video for the inner thigh in Russian

1. How to make a gap between the thighs

2. Exercises for the inner thigh

3. Inner thigh

The inner thigh is a problem area for many women, and not only those who have excess weight but also those who are actively involved in fitness. Of course, these two categories have problems different essence, and in any case, you need to know how to pump up your legs from the inside.

In the first case, when a girl suffers overweight, she has a large amount of fat deposited on her inner thigh, which does not look very good, but it also wipes jeans.

In the second case, when a girl is engaged in building up the muscles of the hips, the inner part of the thigh is lagging behind, and the thigh becomes not rounded on both sides, but aesthetically ugly arched. Today we will tell you how to pump up the inner thigh.

Anatomy of the inner thigh

It is very important to see the anatomy of the hips in order to learn how to pump up the thin muscle of the thigh and the adductor. It is this muscle that is usually in less tone in girls, which is why it does not look aesthetically pleasing.

The inner thigh is made up of:

• sartorius muscle
• Iliopsoas muscle
• comb muscle
• thin muscle

The main function of these muscles is to bring the leg, which means that all exercises will also be based on this.

These muscles are located just above the quadriceps femoris on the inside of the leg under the groin.

How to pump up the inner thigh at home?

In this article, you will learn how to quickly pump up the inner thigh, and in the gym. Here will be presented a variety of exercises performed with an expander, in simulators and with your own weight.

Exercise number 1. Exercises for the tailor muscle with an expander are very convenient to perform at home. You can perform it with expanders of two types: a regular elastic band or a simulator.

In the first case, the elastic must be hooked on something, and the second end must be fixed on the leg. Stand up straight, hold on to the support with your hand. Take your leg as far as possible to the side and return to starting position. Do 2 sets of 20 reps.

In the second case, a special simulator for the inner thigh is bought, which is placed between the legs and compressed. Lie down on the floor, bend your knees, the simulator is placed between your knees. Squeeze the handles of the simulator as much as possible. Do 2 sets of 20 reps.

Exercise number 2. The second exercise is performed in the gym in special simulator. Sit in the simulator, put your legs on the bindings and bring them together. This exercise is convenient in that it is possible to increase the load. Do 2 sets of 15-20 reps.

Exercise number 3. Next exercise You can do it both at home and in the gym. It is the perfect answer to the question - how to pump up thin legs and buttocks at home for a girl. You can do it with your own weight or with a kettlebell. Take the kettlebell in your hands, put your legs very wide, spread your socks to the sides. Squat down to parallel to the floor. Do 3 sets of 10 reps.

Exercise number 4. This exercise is an analogue of the exercise with an expander, only performed in block simulator which allows you to adjust the weight. You put on a special cuff on your leg, you hook the carabiner of the block onto it. Hold on to the support with your hand and take your leg to the side. Perform 3 sets of 10-15 reps, increasing the load with each set.

Exercise number 5. The last exercise in our complex is lying leg raises. It is very simple and convenient for home training. Lie down on the floor, lift your legs up and spread apart to the maximum. Do 2 sets of 20-25 reps.

How to pump up the inner thigh at home - video:

This question is very difficult, as each case will be special. It all depends on how often you train and how well you recover. If you have learned how to pump up the internal muscles of the legs at home, following the example of any fitness model, this does not mean at all that you will get exactly the same result and in the same time frame.

But we can assure you that with regular training and proper nutrition, you will notice obvious changes in the constitution of your legs in 3-4 weeks. Follow some rules for a quick result:

1. Train to the best of your ability - start with 1-2 workouts per week, but don't exercise every day;
2. Observe proper nutrition to reduce the amount subcutaneous fat or to retain his interest;
3. Eat enough protein (about 1-1.5 grams per 1 kg of your weight, so that the muscles of high quality are restored and strengthened;
4. Sleep at least 8-10 hours so that your body recovers completely - not only your well-being, but also beauty depends on this!

Discussion: 10 comments

I generally yell at these exercises. I did all of them and it didn't work. If you want to know how to pump the inside of the thigh and not suffer from bullshit, then do two exercises - squats with a barbell (alternate between normal execution and sumo style) and deadlift. Everything else as a background, any swings, oohs, sighs, etc.

Exercise number 5 is cool, but I do it in a crossover. I take the handles from the upper blocks, replace them with loops and do it. I don’t use the simulator for the inner thigh, it is uncomfortable and somehow ridiculous.

It is a pity for the house not quite suitable exercises. I don’t buy simulators for the inner thigh for home, they are expensive and negative reviews too much. Only 3 and 5 are suitable for me, but I only use them to improve the relief. Isn't strength training with heavy weights necessary to increase muscle?

And the static helped me. Like in exercise 3 in the squat, only sit to the maximum. I started with two minutes, my legs were shaking terribly. Now I do 4 sets of 3-4 minutes and my legs look completely different. dare

The article is excellent, but their smiling faces are infuriating. Have you plowed in the hall once? It's better not to look at the face at all. Even leg abductions in the simulator on the last repetitions make the muscles burn with fire.

I would never have thought that everything is so simple. I don't even believe it. I will try to do these exercises, but even regular squats without weight 50 times per approach, the inside of the thigh did not do better.

good exercise, good article, but if you are looking for how to build up the inner thigh, then you can’t do without powerful basic exercises. Mahi and other “leading” movements will perfectly remove fat on the inside of the thigh, but they are unlikely to allow you to build mass.

The guide is ok but not complete. It is said how to quickly pump up the inner thigh at home, but the exercises are mainly for the gym. Nothing is said about hormones, but in vain. Without strength exercises what could be the weight gain? You won't even be able to lose weight. And as an alternative to alternating between strength training exercises are quite justified, they will load the target muscle.

And how to pump up the inner thigh at home for a girl if there is no sports equipment? There is only a skipping rope and a great desire. Maybe there are some cool exercises with your body weight, for example, like the fifth point?

I will give a little advice about exercises with an expander or a simulator. Use static instead of dynamics. The tension is wild, the muscles are burning, in a couple of months the legs have decently increased in volume, despite the fact that there is less fat. This is a cool indicator of progress.

Slenderness and beauty of the legs can be obtained no matter what constitution you have. But for this you need not be lazy and work out all the muscle groups in the legs. Enough problem area, the inner surface of the thigh is considered, for its beautiful reliefs special exercises are needed. How to pump up the inner thigh, we will answer this question.

You can do muscle training, as in gym as well as at home. The most important thing is that the training is regular, only then the result will be achieved.

On the inside of the thigh, as well as on the lower part of the press, usually most of all accumulate body fat. Therefore, it seems to many that if you properly download these parts of the body, then immediately it will bring beauty and harmony. But it is not so.

In order to eventually get a beautiful muscular relief, you will first need to get rid of the fat layer in these places. And here only special exercises for certain muscle groups can not be dispensed with. You'll have to sweat in general aerobic training.

The fact is that special exercises for certain muscle groups, this is an anaerobic exercise option, when the muscle is simply pumped up. If you pump up the muscle, while not getting rid of the fat layer, then it will not look very aesthetically pleasing. And aerobic exercise will just help get rid of the fat layer. Ideally, your workout should be half aerobic and half anaerobic.

As an aerobic exercise, you can choose running, any more or less active species dancing, cycling, jumping and more. It will be any load that will make your body sweat. And already in the second half of the workout, it would be ideal to connect special exercises aimed at the desired muscle groups.

They will be the final step in getting rid of the internal and external fat layer, it is these exercises that will finally form your beautiful leg relief.

Squats

Now let's go directly to the description of the actions that will help form a beautiful embossed inner thigh. One of the most effective exercises for the legs is squats. For the inner thigh, these squats are suitable.

Let's get straight. We place our legs shoulder-width apart. If you are in the gym, then you can do these squats with an empty bar. At home, you can pick up a towel or just do it with straightened arms. So, bring your hands out in front of you. Your toes are pointing to the side. Start doing deep and slow squats.

When performing them, make sure that the knees do not visually go beyond the toes of the feet. Also, be careful not to arch your back too much. It is very important to squat low enough, in this case the effect will be felt. With these actions, the buttocks are also worked out, additionally work calf muscles, in general, such squats are extremely useful for a girl. Ideally, you need to do 10 times three sets of such squats.

Lunges

Another wonderful exercise that is the answer to the question: how to pump up the inside of the thigh is lunges. With lunges, the muscles of the buttocks and muscles are also worked out. lower press. Successive lunges. They can also be made at home. And in the gym, they are ideal as a warm-up.

To start performing alternate lunges, we become straight, the legs must be pressed tightly against each other, the back remains flat. First, we take a deep step with one foot forward and to the right at the same time, then the leg bends until a right angle forms at the knee, and the second knee almost touches the floor.

In this position, if everything is done correctly, you will feel a stretch in the area of ​​\u200b\u200bthe inner thigh, here you need to linger for a while, and then return to the original position. Repeat the same steps with the second leg. Do five lunges on each leg.

Then you can complicate these actions. To achieve this, when you are at the bottom, when the knee touches the floor, in this position, squeeze your buttocks with all your strength, then, pushing off with your heel, take the original position. Do at least five glute lunges on each leg.

Mahi

To do this exercise at home, you will need a chair. Stand behind the chair, at a distance of about 30-40 cm from it. Leave your hands on the back of the chair. To make it easier to balance, lean forward a little. We transfer the weight of the body first to the right leg, and with the left leg we swing to the side.

Do 15-20 swings on each leg, you can do several approaches. In order to pump the abdominal muscles in these actions, you just need to make sure that during the exercise it is tense.

Internal leg raise

This exercise is a wonderful answer to the question of how to pump up the inner thigh. It is easy to perform at home. It isolated uses this particular part of the legs.

To do this, lie on your side. The leg that was at the top must be bent at the knee and thrown over the leg that was at the bottom. Put the hand that turned out to be at the top under the head, and with the other hand rest against the floor. Pull the sock towards you. Tighten the leg that was at the bottom, and lift it as far as possible. Then return it to its original position. Perform 20 such actions on each leg.

Performing such exercises regularly, and combining them with aerobic exercise, you can quickly put in order the inner thigh area and related muscles.

The question of how to pump up the inner thigh is quite complex and controversial. At different times, there were different opinions about what exercises really help well. At the moment, experts agreed on the opinion that the exercises for mixing and raising the legs, which were popular for a long time are actually not very efficient. Most effective exercises for the inner side of the thigh were quite unexpected.

How to pump up the inner thigh?

To achieve results, it is important to perform exercises for the internal muscles of the thighs regularly, every other day or every day, depending on how you feel. In addition, it is important to perform them correctly, otherwise they simply will not give the desired effect.

In fact, you can pump up the inner thigh by doing just one exercise - but doing it correctly. This is a magical exercise - squats with a barbell, but not in its usual form, but in a slightly modified form. However, an integrated approach, as in any business, gives faster results, so if you add a few more approaches of other exercises to it, you will notice the effect much earlier.

How to pump up the inner thigh muscles: barbell squats

We will analyze in detail how to perform this basic exercise, which will quickly make your legs toned and beautiful.

1. Stand up straight, legs wider than shoulders, feet pointing towards outer sides at an angle of 45 degrees, shoulders straightened, on the shoulders (but in no case on the neck!) - a barbell. The back should be perfectly flat along the entire length, including the neck (make sure that the chin is raised).
2. Take a deep breath, slowly pushing your buttocks back, as if you were going to sit on an invisible chair, move down, bending your knees to a 90-degree angle (thighs should be parallel to the floor).
3. Hold this position for a few seconds and slowly return to the starting position. Make sure that the back remains straight, the head does not lean down. Hold at this point for two seconds and slowly return to the starting position. After that, exhale.

Such squats should be repeated in three sets, 15-25 times each. If this is too difficult for you, start with a load of 10-12 repetitions in three sets. Since it is quite easy to strengthen the muscles of the inner thigh with this exercise, because it involves a variety of muscle groups, you will get a double effect: squats with a barbell or body bar actively work the muscles of the buttocks, giving the body in this area a firm and attractive look.

How to pump up the inner side of the thigh: an exercise for the lazy

To achieve the appearance of beautiful, slender, elastic hips, in addition to weighted squats, it is worth using another exercise that can be performed lying down, for example, while watching a movie.

If performed correctly, even these two exercises will be quite enough to short time give your feet nice shape and pump up the inside of the thigh.

Anatomically, the following pass through the inner part of the thigh: a group of adductor muscles, sartorius and thin muscles, as well as partially quadriceps and hip flexors, each type of which performs a certain set of important functions assigned to it in organizing coordinated movement.

But, unfortunately, the inner thigh is a rather capricious part of the body and effective work on it can be a problem for many people, and especially for those who, due to lack of financial or temporary opportunities, cannot afford regular visits to the gym.

But there is a way out! In this article, we will tell you which of the exercises aimed at pumping up the inner thigh as correctly as possible can be successfully performed in the comfort of your own home or office without the need for expensive exercise equipment.

This will definitely help you, flexibility and balance, as well as get.

How to pump up the inner thigh at home?

V - shaped stretch

Stretching the inner thigh will help you significantly speed up the recovery period of leg muscles after exercise.

To do this, sit on the floor and spread your straight legs as far as possible on the sides so that they form the letter "V". Then straighten your back, tighten your abdominal muscles, and tilt your torso forward as far as you can. Having reached the moment of greatest tension, linger for 10 - 15 seconds and go back. And remember, never stretch to the point of pain or discomfort.

Butterfly stretch

Sit on the floor, bend your knees and press your feet together. Spread your knees out to the sides and place your palms on them. Gently pressing on them, press your knees to the floor, trying to achieve full contact throughout outer surface legs.

Hold for 10-15 seconds and release the pressure. Stop immediately if you suddenly feel pain.

frog stretch

This exercise symmetrically lengthens your inner thighs.

To do this, lie on your back and press your feet together. Then relax your knees and pull your feet as close to your groin as possible. Stay in this position for 10 deep breaths.

Hip stretch

This exercise stretches the hip flexors, part of the upper and inner thighs, and torso in three directions.

To perform it, stand up straight, take your right leg back, transfer your weight to left leg and bend it at the knee. Tighten your buttocks and lower your body as far down as possible. For additional load, you can raise both hands up above your head.

Hold the position for three deep breaths, and then repeat with the right leg.

Plie squats

This exercise will tighten the inner surface, quadriceps, hamstrings and buttocks.

To perform it, stand up straight, legs wide apart, feet turned outward at an angle of 45 C, shoulders relaxed, back straight. Stretch your arms in front of you and slowly sit down until you feel a stretch in your muscles and the line of your hips is parallel to the floor.

At the bottom point, additionally squeeze the buttocks and return to the starting position. Do plie squats for one minute. To increase the effectiveness of the exercise and payload, additionally take a dumbbell in each hand.

Alternate leg lunges

The exercise focuses on the buttocks, thighs and abdomen. Stand up straight, legs tightly pressed together, back straight. With your right foot, take a deep step forward, bending your knee until a right angle is formed, while your left knee should almost touch the floor.

When you feel a stretch in your leg muscles, hold for a moment and return to the starting position. Then, keeping the balance of the body, take a long step to the right, redirecting the weight of the body to the right leg and bending it at the knee to a right angle.

At the lowest point, squeeze the buttocks with force, push off with the heel and return to the starting position. Repeat 10-14 times before starting the exercise with the left leg.

Inner thigh swings

Stand at a distance of 40 - 50 cm behind the chair, grasp its back and lean forward slightly. Then shift your balance to your left foot, and put your right foot a little in front of you.

Tighten your abdominal muscles and begin to perform pendulum movements with your right leg in front of you. Do 12-15 repetitions before moving on to the exercise with the other leg.

Knee squeezing

Sit on the edge of a chair with a straight back and bent legs. Squeeze your clasped hands or the ball between your knees. Tighten your muscles, squeezing your knees as hard as possible for ten seconds.

Then slowly release the pressure just enough to hold the ball. Do 2-3 sets of 8-12 reps.

Internal leg raises

The next exercise is effective way to isolate focus and pump up the inner thighs.

To do this, lie on your right side, bend your left leg and throw it over your right, placing your foot in front of your knee. Bend your right hand and put it under your head, and rest your left hand on the floor in the place where you are most comfortable. Tighten the muscles of your right leg and lift it up 10-15 cm. Hold for a moment and lower your leg.

A few centimeters before touching the floor, begin a new lift. Perform 15 - 18 repetitions and turn to the other side.

Scissors

Lie on your back, tighten your abdominal muscles and press your back against the mat. Relax upper part body and place your hands on the floor next to your hips, palms down. Raise your legs 45 degrees off the ground, spread them apart as far as possible, and then bring them together, crossing your left leg over your right leg.

After that, spread your legs apart again, and then cross again, but already the right leg over the left. Continue alternating crosses until 20 repetitions are completed. Only 2 - 3 sets.