Frida Redknapp isn’t one to over-complicate her training: at 44, she’s a fan of functional, fuss-free strength workouts that require minimal equipment. But simple doesn’t mean ineffective – and the 6-move inner thigh session she recently shared on her Instagram is testament to that.
The routine is designed to target the inner thighs while challenging balance and stability, using slow, small movements to keep the muscles under tension for longer.
‘Focus on slow, controlled movement, a strong core and squeezing through every rep,’ Frida suggests to anyone looking to give the workout a go. ‘It’s all about quality over speed.’
All you need to get started with this workout is a mat and two small dumbbells – you need to be able to squeeze the smallest one against the back of your knee using your thighs and calf muscle. And the best bit? It should be done and dusted in 15 minutes, so you can fit it in during your lunch break or while dinner’s in the oven.
Frida Redknapp’s 6-move inner-thigh workout
Complete 15-20 reps of each exercise on each side for three rounds.
Alternating low lateral lungeDumbbell lateral lungeSide-lying leg kickBent-knee side leg liftAdductor raisesSingle leg side plank How to do the moves
Stand with your feet shoulder-width apart, and then take one step out on each side. Bend your left knee, push your hips back and lower until your left knee is bent 90 degrees and your right leg is totally extended. This should take around two seconds. As you straighten your left knee to push back to centre, begin to bend your right, so you transfer your weight in one fluid motion. 
Stand with your feet hip-width apart, holding a dumbbell in your right hand.Take a big step to the side with your left leg, then bend your left knee, push your hips back and lower until your left knee is bent 90 degrees. At the same time, lower the dumbbell towards your left foot.Push back to start, repeat for all reps on that side, and then switch your bent leg and dumbbell holding hand.Side-lying leg kick
Lie on your side, supporting your upper body with your forearm, keeping your shoulders and hips in line. Bend your legs so your feet point behind you.Forming an open clamshell position, lift your upper leg while keeping your feet touching.Kick the top leg up and out, before returning to the open clamshell. Repeat without closing your legs back down to the starting position.Bent-knee side leg lift
Lying in the same position as the previous exercise, tuck a small dumbbell behind the back of your knee.Keeping the bend in your leg, lift the top leg upwards, so neither your knees nor your toes are touching. Close your legs with control for one full rep.Adductor raises
Lying on your side, use your top arm to support your upper body by placing it in front of your chest.Cross your top leg over the top of your bottom leg, bringing the sole of your top foot to rest in front of the bottom leg.With control, raise your bottom leg until it is a few inches off the ground. Lower down with control and repeat.Single leg side plank
Lean on the right side of your body in a straight line from your head to your feet, with your arm bent and your elbow directly beneath your shoulder.Bend your bottom leg back so you’re balancing on one leg.Hold for 30 seconds.
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Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.