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Stores: 0-9 A
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D E F G H I J K L M N O P Q R S T U V W X Y Z
Search > Most Popular Articles
Thigh
Exercises For Women
Posted: Nov 6th, 2006
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.
(ArticlesBase
ID #70499)
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