This article originally appeared on DailyBurn.com.

A leaner, more toned physique isn’t the only incentive for building stronger thighs. Strengthening your muscles in front (quadriceps), back (hamstrings) and in between (adductors) is key to walking and running with ease, and jumping and squatting with power. Rock solid thighs will also provide a solid foundation for movement in any plane — for everyday and athletic feats.

But if you’re tired of standard squats and lunges, stepping up to the barre can help give your lower half the TLC it needs. Becca Pace, lead trainer for Daily Burn’s Barre Harmony program, says, “Barre workouts allow the smaller muscle groups [like the inner thighs] to fire up and engage.” Barre’s signature lengthening and strengthening pulses and pliés target the thighs like no other. And we’re combining six of Pace’s favorites into one muscle-torching thigh workout. If your legs start to shake, that means your thighs are really working.

RELATED: Barre Harmony: Total-Body Barre Workout You Can Do at Home

6 Barre Exercises for a 30-Minute Thigh Workout

Using a chair that’s about hip height, do 10-15 reps of each of the six moves below. Repeat for two to three rounds. “Higher reps of more intricate exercises tests muscle endurance and builds strength and flexibility without putting pressure on the joints,” Pace explains.

Photo: Ryan Kelly / Barre Harmony

1. Second Position Plié with Relevé

For this classic barre move, Pace says when you’re bending your knees in plié, press the outer edge of your feet down and pull your knees back to prevent them from falling in.

How to: Stand behind a chair with your feet in second position (feet slightly wider than hips-width with your toes turned out at 45 degrees), hands resting lightly on top of the chair. Roll your shoulders back and tilt your pelvis forward so your hips are in a neutral position (a). Sit into a grand plié squat with your hips in line with your knees, and then lift your heels off the ground in relevé (b). Squeezing your glutes, bring your heels back down to the ground and do a demi-plié before standing back up (c). This is one rep.

Photo: Ryan Kelly / Barre Harmony

2. Reverse Lunge to Passé Combo

This lunge combo tests your hip mobility and balance. “When you’re going to passé, press firmly on your front foot and push off the ball of the back foot to bring your toes to the inner knee of the front leg,” she says.

How to: Stand parallel to a chair on your right side with your feet in first position (heels together and toes turned out to 45 degrees) (a). Take a step back with your left foot and sink into a reverse lunge. Then, bring your left foot back to first position (b). With your left foot pointed, tap it to your left side and then come up to relevé on both feet. Lift your left knee bent out to the side, and with your left toes pointed, touch your right knee in a passé position (c). This is one rep. Do 10-15 reps before switching sides.

Photo: Ryan Kelly / Barre Harmony

3. Curtsy Lunge Pulse

Be sure to evenly distribute weight in each foot when you’re in a curtsy lunge. “Aim both hips forward like headlights and wrap inner thighs toward one another, like magnets,” Pace says.

How to: Stand behind a chair with your feet hip-width apart, hands lightly resting on top of the chair (a). Step your left foot behind you to your right side and lower your body into a demi-plié (half-squat) (b). Lift your arms up overhead in third position and pulse your legs for 10-15 reps before switching sides (c).

RELATED: Barre Basics: A Beginner’s Guide to Barre Workouts

Photo: Ryan Kelly / Barre Harmony

4. Tuck in Demi-Plié with Relevé

Imagine leaning your back against a wall when you’re positioning your body for this move. Your back should remain in neutral throughout the entire movement. Pace says to pull your belly button up toward your ribs to activate your core.

How to: Stand behind a chair with your feet hip-width apart. Place a rolled up towel between your thighs, just above your knees, and squeeze them together tightly (a). Engaging your abs, tilt your pelvis slightly forward with your tailbone pointed down. Bring your heels up up to relevé (b). Squeezing your thighs and glutes, demi-plié up and down for 10-15 reps before lowering your feet back down to the ground (c).

Photo: Ryan Kelly / Barre Harmony

5. Inner Thigh Lift

As you lift your bottom leg, be sure not to shift your hips forward or back, and keep your core activated as you lower it back down, Pace says.

How to: Lie on your right side on a mat with your left leg stacked over your right leg. Cross your left leg over your right, planting your left foot firmly on the floor on your side and lying your head down on your right arm (a). Keeping your right foot pointed, lift your right leg off the ground and then bring it back down. This is one rep. You should start to feel the burn in your right inner thigh (b). Do 10-15 reps before switching sides (c).

RELATED: 5 Butt-Sculpting Exercises from Barre Harmony

Photo: Ryan Kelly / Barre Harmony

6. Rainbow

While this exercise is meant to work your thighs, your obliques will get some lovin’, too, in order to keep your hips square. “Try to avoid the hips lifting and dipping, but instead, continue to point them down,” Pace says.

How to: Get in a tabletop position with your hands right under your shoulders and knees under your hips. Bring your right leg out to the side with your knee straight (a). Keeping your hips square and engaging your abs, sweep your right leg up and over to the left side, so you create a rainbow with your leg. Bring your right leg back to the starting position. This is one rep (b). Do 10-15 reps and then switch sides.

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.

This article originally appeared on People.com.

Britney Spears is always documenting her sweat sessions on social media, but a workout is nothing without the perfect playlist.

The pop star, 35, shared a montage of an outdoor arm workout combined with some exercises on a yoga mat in the gym to Instagram on Sunday. The video was set to JAY-Z‘s song “BBC,” which features a reference to Spears’ famous “Britney, bitch” lyric.

“When this song came out, I lost my mind like a little kid!!!” the singer captioned the post. “I fangirled and cried!!”

Spears donned a pink sport bra and purple shorts that showed off her toned abs before sporting a grey top for her indoor workout.

Spears is a documented fitness fanatic  who gives fans a peek into her intense gym sessions – and showes off the results on Instagram. It’s not rare to see her breaking for selfies mid-split to doing an impressive handstand in only a bikini top when browsing her social media feed.

The singer even includes her boyfriend Sam Asghari in her active lifestyle, sharing photos of them hiking for his 23rd birthday and of her standing on his shoulders in the pool.

Spears previously said having her sons — Sean, 11, and Jayden, 10 — changed her approach to exercise.

 “After I had Jayden, it was real easy for me to get back in shape,” she told Women’s Health. “But five years later, I started noticing changes in my body. My hips are a bit wider because I’ve had kids. So it was crucial for me to be continuous with my exercise. Consistency is key.”

“Daily exercise is important for me both mentally and physically,” Spears added. “I don’t mind working out. Trainers keep you motivated, but I don’t have a problem being motivated.”

Thinking about running a 26.2? You've probably budgeted how much time you'll need to train. But you might be wondering just how much money a marathon will cost you. To help you plan for the big race, we've broken down the expenses—everything from entry fees and sneakers (you'll likely need two pairs) to recovery massages and Gu. Here's how the costs can stack up:

Entry fee

For most marathons, this ranges from $60 to $300. More prestigious and popular races (often in big cities) tend to have a higher entry fee. Sometimes you have the option to run on a charity team, in which case your entry fee is covered; but then you might have to fundraise anywhere from $2,000 to $5,000.

Qualifying costs

To run certain marathons, you need to quality. That might mean running a competitive time. Or it could mean completing a series of other races. Those qualifying events could run you from $60 to $300 each.

Travel

Many marathoners like to sign up for destination races, and make travel a part of the whole experience. A domestic flight or long drive and one-night hotel stay could cost between $200 and $600, and possibly more, of course, depending on where you go and when.

Shoes

These are a definite training necessity. Many runners use two pairs, one for the majority of their training, and a fresh pair (with about 20-30 miles on them) for race day. If you’re a bargain hunter, you may find great sneakers on sale for $60. But most pairs cost around $100. Two pairs might set you back $120 to $250. Many runners also need arch supports to avoid foot injuries, which could be an extra $25 to $60.

RELATED: The Best Sneakers for Every Workout, According to Our Fitness Editor

Training fuel

For all those long training runs, you might want to stock up on some portable snacks and good sources of electrolytes (think Gu, Gatorade, sport gummies, and bars). You can often buy these in bulk on Amazon. A 16-pack of Gu will run you about $21. And you might need three boxes to get through your training. Add in drinks and gummies, and you could spend up to $150 on fuel alone.

FlipBelt or arm-band phone holder

It’s nice to have somewhere to stash your essentials when you run. A FlipBelt, around $20, can hold your phone, lip balm, headphones, keys, and a Gu packet. You can also opt for an around-the-arm phone holder, which costs about $7. 

Training gear

If you already have plenty of workout clothes, you can skip this expense. But good running gear can do wonders for your training and comfort on long runs. If you’re training in the summer, you might mix and match three pairs of leggings, three pairs of shorts, three tank tops, three sports bras, and a running hat. All of this could cost $500 to $870, depending on what brands you pick. For winter training, a jacket, three long-sleeve tops, running gloves and a warm headband might cost about $250 to $350. Keep in mind, these rough prices are for technical, performance running gear. You can definitely train well and feel great in less expensive options.

Accessories

Think sport sunglasses, headbands, and hair clips. For all three, this could cost up to $150.

Socks

High-quality running socks are more expensive than you might think; and having thick, cushion-y, durable pairs is key for preventing blisters. Five pairs could cost $55 to $75.

Recovery tools

Training for a marathon is no walk in the park, and you’ll need to invest time and money in stretching and recovery just to make it to the starting line. A foam roller, lacrosse ball, and regular trips to the gas station for bags of ice (for chilly baths after long runs) will add up to about $100.

RELATED: 5 Lacrosse Ball Moves to Speed Recovery

Sports massages

These might be a luxury for some, but other runners rely on massage to keep them healthy and moving. One massage could cost $100. One per month for four months of training would add up to $400.

Intermediate races

To test your progress as you train, you may sign up for other road races like 5ks, 10ks, and half marathons. These can help you focus on speed during training. The cost to enter these races may vary from $20 to $100.

Gym membership

Even if you’re regularly running outside, you may want a gym membership to run indoors on super chilly or rainy days, and for access to cross-training options like the elliptical and stationary bike, as well as strength-training machines and weights. Depending on the gym, a six-month membership could run you $60 to $900.

Hand-held water bottle or water bottle belt

Getting thirsty on a long run is zero fun, and if you don’t run in a city with accessible drinking fountains, you’ll probably want to purchase one of these water-carrying options. It'll set you back $15 to $30.

Headphones and jams

They can do wonders, keeping you pumped up and motivated. Basic earbuds cost about $15 and an in-ear wireless pair will be $50 to $130. If you buy new songs to build the ultimate playlist, factor those into your expenses too.

Sport watch

You’ll want one of these to keep track of your pace and distance. A basic sport watch goes for about $45, while a GPS tracker will be around $150.

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Training plan or coach

Not every runner will want this, and you can find many training plans for free. But lots of people can benefit from having a coach and a personalized plan. Coaching services could set you back about $150 a month (so $600 for four months) and training plans are about $150 as well.

Body Glide or baby powder or anti-chafing spray

Lots of running equals lots of chaffing. To avoid the burn, you’ll want to invest in something like Body Glide, which is about $8 for a stick.

Obviously not every runner will need all of the gear and other options listed here. But if you shelled out for everything above, a marathon could cost you more than $5,000.

That feeling you'll get when you cross the finish line? Priceless.

This article originally appeared on DailyBurn.com.

You can switch up your workout and challenge your body using countless, complicated methods. Or, you can keep it simple and still get real results. Allow us to introduce you to the EMOM workout — our favorite way to go back to basics while getting both strength and cardio in a single session.

EMOM stands for “every minute on the minute,” meaning you perform one exercise for a designated number of reps, then take a breather for the remainder of the minute. It’s another form of HIIT — which, you probably know by now blasts major calories in minutes. And you can even choose how long want to bust a move. Whether you’re trying to sweat for five minutes or 25, just set the timer and get after it.

Best of all, one of the top advantages of an EMOM workout is how effortlessly you can track your gains. If you find you’re crushing the designated reps in less than 20 seconds, bump up the number or scoop up some weights. After all, it’s about pushing your limits and busting through plateaus. Besides that, all you need is an effective list of exercises. And we have your back (and arms and abs and legs).

RELATED: Got 10 Minutes? Your 3-Move Kettlebell Workout

Your Total-Body EMOM Workout in 4 Moves

Kick off your first EMOM workout with these four total-body combo exercises (borrowed from Daily Burn 365) and aim for six reps each. Remember: If that feels easy, increase that number to eight, 10 or even 12, as long as you can catch your breath at the end of each move.

Do the moves below in order for each minute, then repeat for at least three rounds (that’s just 12 minutes of a solid sweat session). Ready to crank it out for longer? Keep the sets coming. And feel free to pick up a pair of dumbbells. Your body will thank you later for that muscle-building, heart-bumping boost.

RELATED: 5 Moves, 30 Minutes: Your Ultimate Kickboxing Workout

GIF: Daily Burn 365

1. Squat, Lateral Lunge, Hammer Curl

How to: Start standing with feet hip-width apart, hands in fists and elbows bent so your hands are at your chest, elbows in by your sides (a). Squat down (b). From the squat, simultaneously straighten your right leg out to the side for a lateral lunge as you straighten your arms down in front of you (c). Step your right leg back to the squat position, as you curl your arms back up to your chest (d). Stand up, then repeat from the top, this time using your left leg in the lateral lunge (e). Continue alternating.

GIF: Daily Burn 365

2. Hip Twist Plyo Lunge

How to: Start standing with feet hip-width apart (a). Keeping your shoulders square to the front, jump and twist your hips to the left, then back to the front (b). Then jump and twist them to the right and back to front (c). Next, jump your legs apart to hit a low lunge, landing softly on your feet (d). Jump to switch your legs and land in the opposite low lunge (e). Repeat from the top.

RELATED: 50 Butt Exercises to Sculpt Stronger Glutes

GIF: Daily Burn 365

3. Spiderman Up-Down Plank

How to: Start in a high plank position, wrists under shoulders and forming a straight line from head to heels (a). Bring your right knee to the outside of your right elbow, while you maintain strong plank form (b). Step back to plank (c). Bring your left knee to the outside of your left elbow (d). Step back to plank (e). Next, tap your left shoulder with your right hand, without moving your hips, then return it back to the ground (f). Tap your right shoulder with your left hand, then return it back to the ground (g). Repeat from the top.

GIF: Daily Burn 365

4. Squat, Walk-Out, Tricep Push-Up

How to: Start standing with feet hip-width apart (a). Drop down into a low squat, with hips back, chest up and weight in your heels (b). Staying low, walk your hands out in front of you until you hit a high plank position (c). Perform one tricep push-up, elbows squeezing toward each other (d). Walk your hands back toward your feet to hit a squat (e). Stand back up (f). Repeat.

Once you're no longer a beginner making rookie yoga mistakes, it doesn't mean yoga gets easier, necessarily. After practicing yoga for 20 years, I've learned that it's sometimes challenging to stay committed to the practice and to keep improving. The beautiful thing about yoga is there is no end goal—it's a process. Remember to stay in your own practice and really pay attention to all of the little gains you make daily, on and off the mat.

That said, if you feel like you're really not making any progress lately, one of these 5 things could be holding you back.

Trying to show off
It's all too common to think that yoga is about flying arm balances, crazy split poses, and contortionist stretches, but the exact opposite is true. Sometimes the simplest postures are the ones that require the most concentration and skill. When I see a student trying too hard to master all of the show-off poses, it makes me laugh a little. Remember that you're not trying to perform for anyone. If you think of yoga as performance based, chances are you'll injure yourself or push too hard to try a complicated pose without getting the correct foundation.

Skipping savasana
It always makes me so sad when my students leave class early before taking final relaxation. Corpse pose, savasana in Sanskrit, is truly one of the most important poses in yoga. I know that we all have busy schedule and things to do, but you must give yourself time to reap the rewards of your practice. Lie still for a minute and let it all soak in. If you have to leave class early, stop a few minutes beforehand and do your own relaxation. In savasana, your body absorbs everything you've done in your practice and can improve, grow, and repair itself.

Moving too fast
Many flow-style classes like Ashtanga can go at a very rapid pace. I think it's fun to flow freely and move through the sun salutations; but not at the expense of improper form. If you find that you can't keep your shoulders from rounding forward in chaturanga or your knee from rolling inward during warrior 2, you may be going to fast or doing too much. You need to be able to link your breath to the movement and stay connected to your breathing throughout the practice. If you can't keep up with your breath, slow down and find a pace that works for you. Move mindfully and use your practice to work on the posture—and do your cardio elsewhere.

Checking your cell phone
I know you're thinking "who on earth would check their phone during yoga?" But I've seen it time and again. Yoga is when you put everything else aside and focus on your mind, body, and breath. Try to truly leave the gadgets at the front door. Imagine you're at the theater: You would never disrupt an amazing play or movie to check your phone. Do yourself the same kind of favor and respect your time in your yoga practice by making it distraction-free. I even prefer not to use any music in my classes and just be with the breath.

Not listening to your body
Even the most advanced practitioners often try to ignore that nagging hamstring or inflamed shoulder. It's so important to listen to what your body is telling you and adjust your practice accordingly. Pay attention to when you're overly tired or when you have a lot of energy to expend and tailor your practice to fit your needs. And just because a teacher is telling you to do something doesn't mean you have to do it. It's always your own practice, and you should speak up if you're getting an adjustment that feels too intense. The longer you practice the more in touch you'll be with yourself and you'll build the confidence to make it all about you!

Don't judge yourself or compare yourself to anyone and know that you will continue to make progress daily, yearly, and throughout your life. Yoga isn't a sprint it's more of a marathon and you will reap the most rewards if you stay connected to yourself and take it day by day.

Kristin McGee is a leading yoga and Pilates instructor and healthy lifestyle expert based in New York City. She is an ACE certified personal trainer who regularly trains celebrity clients in New York and Los Angeles. She serves as Health’s contributing fitness editor and is frequently seen on national TV. Her latest in a large collection of fitness DVDs is YogaSlim. Follow her on Twitter @KristinMcGee and like her page on Facebook.