Thigh Exercises For Women (PDF) by FunzFever

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This article explains the best exercises to shape and tone the front, side, inner and rear thighs for women. All exercises can be completed at home without equipment. When combined with an aerobic exercise program and a healthy diet, results can be seen in 4-6 weeks.

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                                    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.




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     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.




                                       Copyright 2011, Funzfever.com

								
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