Let’s face it-nobody wants to be pear-shaped, that bulge over the hips, and the “Jodhpur thighs” are not exactly appealing. Unfortunately for women, this is where fat is most likely to accumulate, often with cellulite’s “Orange-Peel” effect.
This needs to be attacked on two fronts: diet and exercises that lengthen and strengthen. When you perform these leg stretches, you should feel the muscle pulled out to its full extent, all the way from the hip socket to the pointed toes.
The Outer Thigh Blaster:- If practiced regularly, this exercise will firm up the outsides of the hips and thighs and strengthen the lower body. Stand by facing the wall with your hands at chest level and flat against the wall. Keeping your spine neutral, take on a leg positioned at knee level out to the side. Exhale as your leg travels away from your body, inhale as you bring it back. Repeat 10 times with each leg.
Inner Thigh Lifts:- If performed correctly can work wonders with the most complained area, the inner thigh. Lie on the side, propped up on one elbow, or lying down flat along an outstretched arm. Bend the top leg over you, bend your knee, and place the foot on the floor. Extend the lower leg and flex the foot. Lift the lower leg about 15cm off the floor 16 times. Now repeat for another 16 with your foot pointed. Repeat the whole exercise on the other side.
Face Down Leg Lifts:- If you are weak or have back pain, you can begin with this buttock tightening exercise. Lie face down with your forehead resting on your hands. Keeping your stomach pulled in and hips pressing, exhale. As you inhale, lift one straight leg only as high as comfortable. Do 10 lifts and repeat on the other side.
Quad Lift:- Sit with your lower back against the wall, one knee bent, the other leg stretched straight with the foot flexed. Hold the bent knee. Inhale. As you exhale, tighten the upper thigh muscles and lift the straight leg as high as you can. Inhale, lowering the leg almost to the floor, and repeat 10 times. Change legs and repeat.
Foot Pedaling:- Stand on one leg straight, your foot flat on the floor, and the other knee bent with your heel on the floor. Breathe rhythmically and shift your weight. One foot to the other in a pedaling motion.
Deep Twist:- Stand with your feet wide apart, hands on the inside of the knees, thumbs pressing out. Inhale. As you exhale press your left shoulder down as you look over your right shoulder. Inhale and return to the center. Exhale and repeat on the opposite side. Repeat 5-10 times on each side.
Sitting Side Stretch:- Sit on the floor with legs wide apart. With your left palm flat on the floor and your right arm raised, inhale. As you exhale, bend to the side and hold to a slow count of 5. Inhale as you return to the center, and exhale as you repeat to the other side. Repeat 5-10 times on each side.
Standing Leg Extension:- Stand with your hands resting on the back of a chair or table. Inhale. As you exhale, slowly lift one leg, keeping your hips stable. Repeat 10 times on each side.
Opposite Leg and Arm Lift:- Lie on your stomach, keeping your waist pulled in off the floor. As you exhale, slowly raise one arm and the opposite leg. Repeat 10 times on each side, alternating sides.
Inner Thigh V – Lie on your back, legs raised at the right angle to hips, knees slightly bent. Position hands under lower back, palms down for support. Tuck stomach muscles in tight and swing legs out in a wide V. Don’t flap them open loosely; stay in control of this motion. Slowly return to the beginning position. Exhale during step 2 and inhale during step 1. Do this exercise 10 times.
If practiced regularly, these exercises will firm and trim down your thighs. Alignment is very important for these exercises, so follow the directions carefully, letting the movement flow rather than “throwing” the leg.
Exercise alone will not produce toned and firm thighs. In addition to performing specific thigh toning exercises, losing overall body fat is important when trying to tighten and tone thighs. The best way to reduce overall body fat is to eat healthily and include both intense cardio and strength training exercises in a workout regimen.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
