13Nice Thigh Exercises For Women
For women, shaping the
muscles of the thighs is 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.
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