an important fitness goal. A shapely lower body is
considered very feminine, and the right
proportion of the waist to the hips is part of the
equation. It's surprising, but true, thigh toning
exercises can be done at home, without
equipment and results can be seen in 4-6 weeks.
Also, did you know that thigh and hip toning
gadgets are not required if you know which
exercises work, and how to do them. Most
importantly, thigh exercises are most effective
when combined with aerobic exercise and a
healthy diet.
This means that women must not only do the
right thigh exercises, but also include aerobic
exercise and sound nutrition to get best results.
The following exercises are the most effective
front thigh exercises for women. The routine also
includes inner thigh and rear thigh exercises.
For best results, start with 15-20 repetitions and
one set. Increase gradually to 2 sets. Complete
the routine at least 2 times a week for best
results. This is an effective beginner to
intermediate toning program. Please remember
that these numbers are general guidelines only.
For an optimum program tailored to your needs,
please consult a certified personal trainer. If you
have any injuries or medical ailments, please
obtain a physicians clearance before starting any
exercise program.
Wall Squat: Front Thigh Exercise
Starting Position: – 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.
Standing Dumbbell Squats: Front
Thigh Exercise
Starting Position:- 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.
Lunges: Front Thigh Exercise
Starting Position: – 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!
Lying Face Down: Front Thigh
Stretch
Starting Position: 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.
Seated Split Stretch: Inner Thigh
Stretch
Starting Position: 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.
Seated Butterfly: Inner Thigh
Exercise
Starting Position: 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.
Seated Hip Twist: Outer Thigh And
Rear Thigh Exercise
Starting Position: 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.
Lying Leg Pull: Total Thigh Exercise
Starting Position: 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.
Sent from my BlackBerry wireless device from MTN
No comments:
Post a Comment