For many women an important fitness goal is to shape the thigh muscles.
Having a shapely lower body is often considered feminine and a part of this equation is to have the right proportion of waist and hips.
One fact that many aren’t aware of is that you can perform thigh toning exercises from the comfort of your own home without the need for gym equipment and still see results in as little as four to six weeks.
You also don’t have to purchase any special thigh or hip exercise gadgets in order to shape your hips, you just need to know how to do the exercises. Your thigh exercises will be most effective if you combine them with a healthy diet and a regular routine of aerobic exercise.
This means in addition to thigh exercises women should also do aerobic exercises and follow a sound nutrition guide. When it comes to thigh exercises the following are the most effective for women. These thigh exercises include ones for both the inner [Inner thigh exercises] and rear thighs.
In order to get the best benefits you need to do about fifteen to twenty repetitions and just one set. You can choose to gradually increase to two sets. For best results be sure to complete the routine twice a week. This program works best for beginners to intermediate individuals.
However, these numbers are only a guideline. Talk with a professional personal trainer in order to get an exercise program that is tailored to your individual needs.
Also be sure to get approval from a physician before starting an exercise program if you have any injury or medical condition.
Wall Squat Exercise for Front Thighs
Start with your upper back against a smooth wall. Your feet should be positioned shoulder length apart with your toes pointed outward. Equally distribute your body weight between the feet and lean against the wall.
Inhale and slowly lower yourself into a squatting position while sliding down the wall, be careful to never let your heels leave contact with the floor. As you slowly straighten your legs exhale and be sure to keep your chest and head up. Return to your starting position and repeat.
Standing Dumbbell Squats Exercise for Front Thighs
Start out holding a dumbbell in each hand while allowing your arms to hang at your sides. Your feet should be shoulder width apart and your toes pointed outward slightly.
Equally distribute your weight between your feet. Keep your heels on the floor while lowering into a squat position and inhale.
As you straighten your legs you should exhale. Be sure to keep your chest and head up while returning to the starting position and repeat. It is best to use five pound dumbbells but you can choose to start with two pounds and work your way up in three to five weeks.
Lunge Exercise for Front Thighs
Start with your feet a little less than shoulder width. Take a barbell that is slightly wider than your shoulder width and place it across your shoulders. Inhale and slowly step forward, making one long stride. Lower yourself slowly until your rear knees touches the floor lightly.
While doing this, be sure to keep your back vertical and slightly arched. Exhale while shifting your weight backwards and taking one step to return to your starting position. Now repeat with the other side. If you have any sort of knee trouble, be sure to talk with your doctor before performing this exercise.
Face Down Front Thigh Stretch
Lie down on a mat with your legs together. Reach behind you to grab your right ankle with your left hand. Pull your heel up as far as you can and hold for thirty seconds. Repeat on the other side. Hold for another ten seconds.
Seated Split Stretch for Inner Thigh
Sit on your exercise mat and spread your legs as wide as possible. Lean to your right and reach for your toes. Rest your hands at your toes or ankles if you can’t reach your toes. Hold for thirty seconds and then repeat on the other side.
Seated Butterfly Exercise for Inner Thigh
Have your back straight while sitting on an exercise mat. Bring your feet together so the soles are touching and they are as close to your body as possible. Your hands should rest on your feet or apply slight pressure to your thighs.
Maintain this position for thirty seconds. If you gently push your knees down with your hands then you will get the most effective results, but don’t push too hard.
Seated Hip Twice Exercise for Outer and Rear Thighs
Start out sitting on an exercise mat with your legs straight in front of you. Bend your right knee and place your foot over your left leg. Grab around your right knee and pull towards your left shoulder. Maintain this position for thirty seconds and then repeat on the other side.
Lying Leg Pull for Total Thigh Exercise
Lie on your back with your knees in the air and feet on the floor. Rest your right heel on your left thigh. Grab around your left thigh and pull towards your chest. Hold for thirty seconds in this position and then repeat on the other side.
