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Lying Down Leg Strength Exercises

by
author image Ashley Miller
Ashley Miller is a licensed social worker, psychotherapist, certified Reiki practitioner, yoga enthusiast and aromatherapist. She has also worked as an employee assistance program counselor and a substance-abuse professional. Miller holds a Master of Social Work and has extensive training in mental health diagnosis, as well as child and adolescent psychotherapy. She also has a bachelor's degree in music.
Lying Down Leg Strength Exercises
Lying leg exercises can tone your muscle and increase your leg strength. Photo Credit wxin/iStock/Getty Images

Leg exercises are a beneficial way to strengthen and tone your leg muscles. Strong legs not only help improve your athletic ability, they can also assist you in performing daily activities such as lifting, climbing stairs and walking. Performing lying leg exercises on a regular basis can help increase leg strength and promote firmer inner and outer thighs.

Inner-Thigh Lifts

The inner-thigh lift targets and strengthens your inner thigh, one of the most difficult areas to tone. Lie on your side and prop yourself up on one elbow. Bend your top leg, placing the foot flat on the floor in front of you. Extend your lower leg straight out and flex your heel. Lift your lower leg straight up, about 6 inches off the floor. Lower your leg back to the floor. Repeat this exercise 10 to 16 times. Then perform the exercise with pointed toes. Repeat the exercise on your opposite leg.

Leg Abduction

This exercise strengthens and tones your outer-thigh muscles. Lie on your left side with your right leg resting directly on top of your left leg. Support your head with your left arm bent at the elbow and resting on the floor. Place your right hand on the floor in front of you for support. Raise your right leg straight up with your heel flexed and the knee pointing forwards. Slowly lower the leg down. Repeat this exercise 10 to 16 times. Perform this exercise again using your left leg.

Single Leg Circles

The single leg circle is a Pilates exercise that strengthens your inner- and outer-thigh muscles and can help improve the flexibility and mobility of your hip joint, according to fitness instructor Denise Austin in her book, "Pilates for Every Body." Lie on your back with your arms relaxed by your sides and your knees bent. Raise your right leg straight into the air and point your toes. Keeping your hips stable, make a small clockwise circle in the air with your right leg. Perform six circles in a clockwise direction, then perform six circles in a counter-clockwise direction. Perform this exercise again on your left leg.

Ins and Outs

This exercise strengthens the inner- and outer-thigh muscles and stretches your hamstring. Lie on your left side with your head propped up in your left hand. Bend your right knee into your chest, then extend it simultaneously out and up to a 45-degree angle with the floor. Bend your knee back into your chest. Perform 10 repetitions on each leg.

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