How to Get Great Thighs | Half The Woman I Was

Thighs

The reality is if you want to lose fat then you need to incorporate some high intensity cardio exercise into your program. But toned legs come from muscle definition, and with muscle bulk comes the ability to shed fat even faster. It’s part of the reason incorporating resistance or muscle training into your weekly program is so vital.

So in the pursuit of strong, shapely and sexy things, here are the best exercises according to www.livestrong.com to perform.

Squats

Stand with your feet hip-width apart. Lower yourself toward the ground as if you were about to sit in a chair. When your thighs are parallel to the ground, stand back up, returning to your starting position. Make sure your behind extends behind you so that your knees don’t move forward past your toes. You should be able to see the top of your sneakers throughout the whole workout. If you don’t see your shoes, shift your weight back.

Reverse Lunge

Stand with your feet flat on the floor. Step one leg back behind you and lower your back knee toward the ground. Press off your back leg, returning to your start position. Complete the same number of reps on the other side.

Forward Lunge

Stand with your feet flat on floor. Step one foot forward as far as you can while dropping the back knee toward the ground. Be sure to lower yourself toward the ground instead of forward toward your toes. You should see your front toes throughout the entire movement, so be sure you don’t extend forward. Complete the same number of reps on the other side.

Side Lunge

Stand with feet slightly wider than hip distance. Step one foot out to the side as far as you can while lowering yourself toward the ground. Your opposite leg should remain straight, and you should feel a stretch in the inner thigh of that leg. Push powerfully off the bent leg to return to your starting position. Complete the same number of reps on the other side.

Abduction

Lie on the ground on your side. Lift your top leg as high as you can, and lower to start with control. Roll over and complete on the other side. You may rest a dumbbell on your leg near the outside of your knee to add resistance, or wear a set of ankle weights.

Adduction

Lie on your side. Cross your top leg over your bottom leg. Begin lifting your bottom leg up toward the ceiling. Try not to let your torso rock backward. You may wear ankle weights to increase resistance. Repeat same number of sets on both legs.

Curtsy Lunge

Stand with your feet hip-width apart. Step one leg behind you as you cross it behind the front leg, bending both knees simultaneously as you lower toward the ground. Return to your starting by pushing off the back knee. Repeat the same number of sets on both legs.

Wall Sit

Stand with your feet hip-width apart and your back against a wall. Walk your feet out and lower yourself toward the ground until your thighs are parallel to the ground. Hold this position for 30 to 60 seconds and repeat several times. Avoid putting your hands on your thighs. Instead, keep them overhead or down at your sides.

Walking Lunges

Stand with your hands on your hips or at your sides holding dumbbells. Step one foot forward as far as you can while dropping your back knee toward the ground. Return to start and step the other foot forward as you drop the other back knee toward the ground. Continue alternating legs as you travel forward across the room.

Jump Squats

Stand with your feet flat on the ground, hip-width apart. Lower yourself toward the ground, then jump into the air as high as you can, landing softly. Make sure your behind extends behind you so that your knees don’t move forward past your toes. You should be able to see the top of your sneakers throughout the whole workout. If you don’t see your shoes, shift your weight back.

Developing Your Routine

Beginners: If you’re just starting out choose 1 to 2 exercises that best fit your ability for 1 to 2 sets of 12 to 16 reps, using light weights or none at all.

Intermediates: Choose up to 5 exercises for 2 to 3 sets of 8 to 12 reps, resting between sets and using enough weight that you can ONLY complete the desired number of reps.

Advanced: Choose up to all 10 exercises for 2 to 3 sets of 8 to 12 reps, resting between sets and using enough weight that you can ONLY complete the desired number of reps.

And remember you can increase the intensity of any toning exercise by adding dumbbells or increasing the weight of the dumbbells you are using.