Fitness - Thigh toning exercises
The Leg, Butt, Hip and Thigh Enhancement e-Guide’. Get a Free Copy!
Beautiful and shapely thighs, narrow waist, flat abs and curvaceous butts are considered very feminine. This is what every teenage girl and women longs for. The truth is it is possible and every one, including you, can achieve it. Fitness and thigh toning exercises will give you the results. But it calls for rigorous discipline on your part. A disciplined life style, regular balanced diet, the required amount of exercise for your body and exercises for toning up and shaping the specific part or areas of your body.
Here we will look at how to tone your thigh muscles, remove unwanted fat, and get that shapely thighs and slender legs. This along with the right proportion of the waist to the hips will give you an attractive and shapely body. So, come let us see how we can do it.
For thigh toning exercises there is no need to go to a gym. You can do these conveneiently and easily at home. The beauty of it is you can do it without any equipments and see the results in 5 to 6 weeks. It has been found that thigh exercises are more effective if they are combined with aerobics and a healthy diet.
Let us tackle your front thighs first. These exercises are meant for that.
Any exercise should be done slowly. Start with a few steps or repeats and gradually increase them. This will give you the best noticeable results. For these exercises you can start with 15 repetitions and gradually increase them up to 30. These numbers are only indicative. Depending on your physique it is advisable to obtain a physician’s opinion
Front Thigh Exercise.
Place your upper back against a smooth wall. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall. Movement: – Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.
Front Thigh Exercise with dumbbells
Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet. Movement:- Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required. 5 lb dumbbells work well, but you can start with 2 lbs and then work your way up to 5 lbs within 3-5 weeks.
Front Thigh Exercise - Lunges
Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: – Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down slowly until your rear knee lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks). Exhale and shift your weight backwards, taking one step (or 2-3 small steps if that sounds difficult) to return to the starting position. Repeat on the other side. Remember to consult your doctor before this or any other knee exercises if you have had any knee trouble!
Front Thigh Stretch.
Lie on your stomach on a matt with your legs together. Movement: Reach behind you and grasp your right ankle with your left hand. Pull your right heel up as far as you can. Hold this position for thirty seconds. Repeat as required on other side. Please remember to hold for 10 seconds for this stretch.
Inner Thigh Stretch.
Sit on an exercise matt and spread your legs as far as you can. Movement: Lean to your right side and reach for your toes. Rest your hands on your toes or at your ankle. Hold this position for thirty seconds. Repeat as required on other side.
Inner Thigh Exercise - butterfly
Sit on an exercise matt with your back straight. Movement: Bring the soles of your feet together and pull them in as close to your body as you can. Allow your hands to rest on your feet or to apply light pressure to your thighs. Hold this position for thirty seconds. Hold this position for 10 seconds. You will find this most effective if you gently push your knees down using your hands, be careful not to push too much.
Outer Thigh And Rear Thigh Exercise.
Sit on an exercise matt with your legs straight out in front of you. Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds.
Total Thigh Exercise.
Lie on your back on an exercise matt with your knees in the air and feet flat on the floor. Movement: Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds in each set.
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