Sometimes it’s hard to reach all those flabby areas you want so hard to tone up. Leg Cords give the ideal resistance you need to target the inner and outer thighs and front and rear glute muscles. Strengthening these neglected muscles goes a long way in improving our bodies in daily activities, running and sports, and helping injury prevention.

Here are 5 Leg Cord exercises to get you started.

All you need is the Leg Cord of your desired tension level, and a matt.

Leg Cord Laying Back Kicks – With your Leg Cord tied to your ankles, lie on your stomach. Elevate your upper body by coming up on your forearms. Keeping your toes pointed, alternate lifting your legs straight up without bending your knee. The opposite leg should stay flat on the floor. Switch legs. Do 3 sets of 20 reps.

Leg Cord Supinated Clamshell – Put your Leg Cord around your legs just above your knees. Lie on your back, bend your knees and put your feet flat on the floor a little more than hip distance apart. Pull the knees apart as far as you can while contracting your glutes. Hold for 2-3 seconds. Slowly bring knees back towards each other. Do 10-12 reps.

Leg Cord Traveling Squats – Put your Leg Cord around your upper thighs. Come down into a half squat and step your left foot out to the side. Then, bring your right foot in to meet it. This should be a slow and controlled movement. Take three steps like this in this direction and then switch and take three steps in the opposite direction, leading with your right foot. This completes 1 set. Do 10 sets.

Leg Cord Laying Leg Circles – Lay on your side, propped up on elbow, other hand in front for support, Leg Cord attached just above ankles. (Make sure to keep ear away from shoulder) Lift the top leg up halfway and circle it forward maintaining tension in the resistance band the whole time. Make sure to keep the circles small and controlled so that you are pushing against the resistance of the band the whole time. Do 10 circles forward, then 10 circles back. Switch sides and do the same on the other leg.

Leg Cord Laying Side Scissor Kicks: Like in the previous exercise, lay on your side propped up on an elbow, with other hand in front of you for support. With your Leg Cord attached just above your ankles, keep legs straight and stacked on top of each other. Flexing your foot, lift the top leg up as far as you can, then point your toes and slowly lower it. Try not to lower it all the way down to keep some tension in the band throughout the exercise. Repeat 10 times and switch legs.