Hey Gang!

Here I am for another Workout Wednesday! Today I’m targeting your core and inner and outer thigh – two areas that we cannot seem to work enough! I’ll demonstrate how to do 4 unique variations on the Plough. For this exercise, you’ll need 2 wash clothes along with a hard surface floor. I recommend doing 3 to four sets making use of a variety of these 4 moves. Mix it up and make it enjoyable!

1. Mt Climber Plough: Bring your knees into your chest in a running-like motion. Begin slow and raise your speed, maintaining your body in a correct position.

2. Plough: Bring the knees to your chest together and push them out to a push-up position.

3. Pike Plough: Hold your knees straight as you lift your hips to bring feet in toward your hands.

4. Plough with Abduction/Adduction: Keeping your body in a tight push-up or plank position, slide your feet in and out to work your inner and outer thigh.

Get creative with these as you become more advanced. You can add in push-ups and combine all of these moves for a killer workout that will be sure to leave your abs screaming for much more (or less : )!

Let me know how you like these by clicking the “Like” button below and posting your comments. I’m pleased to answer any questions too!

Kim

P.S. Make sure to follow the post-workout nutrition guidelines after your physical exercise routine: a high quality protein supply (e.g, Protein Freeze) having a natural easy carb (e.g, fruit)!

With over 15 years of experience as a fitness expert, Kim Lyons former trainer on NBC’s hit Television show, The Biggest Loser has quickly become an icon in the physical fitness arena. Equipped with a positive attitude along with a winning smile, she has encouraged a nation to achieve their goals of living a happy, healthy lifestyle.

With a unique combination of proper nutrition and effective exercise programs, Kim has helped motivate a nation to live a healthier way of life. Kim recognizes the psychological and practical barriers facing those beginning a new activity program, and offers easy strategies to help anyone comprehend their abilities, develop their confidence to help people get back to doing what matters most to them.

Kim has been featured on leading broadcast programs and print publications such as The Today Show, Access Hollywood, ET, Larry King Live, The Insider, MTV, Extra, People Magazine, TV Guide, US Weekly, Los Angeles Times, Self, Allure, Woman’s World, Muscle and Fitness and a lot more. She has written many fitness and nutrition articles for publications worldwide and is unique in earning the often missed emotional coaching that goes together with the workout and nutritional facets of achieving ultimate health.

Kim has years of experience training individuals who have diabetes and who are suffering from painful diabetic peripheral neuropathy and has recently partnered with Start Fitness Now to release a series of three workout DVDs aimed at individuals with Type 2 diabetes. She wanted to become involved in the Take the Next Step program because of her commitment to helping other people do more and achieve their potential through modest exercise and emotional support. She in appearing across the country at TCOYD, Take Control of Your Diabetes, conventions to help individuals fully grasp the importance of proper nutrition and exercise in controlling diabetes.

Kim’s biggest achievement was becoming a mom for the first time this past summer. Her little boy, Jake Alexander, was born on June 3rd, 2010. She’s proud to announce that she already has her pre-baby body back and is presently working on her second book titled, Your Body, Your Baby.

“My goal is to help the world become a healthier place physically, mentally, and emotionally.”  -Kim Lyons

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Tags: glutes, Inner And Outer Thighs, Kim Lyons, Lower Body Exercises
Filed under: Fat Loss