If your thighs need a wake-up call, we’ve got the routine to make them respond. Though it can be a challenge, toning this area will feel so rewarding when you see results—and start shopping for skirts. Sculpting your thighs will help you feel leaner and longer. Do 1 to 3 sets of each exercise, 12 to 15 repetitions per set. If you do this routine faithfully at least twice a week, you should begin to see tighter, shapelier legs in about a month.
1. Essential Squat
Works your butt, front and back of thighs.
(A) Stand tall with your feet hip width apart and your hands clasped together and held up at chest level with your elbows bent. Square your shoulders and lift your chest.
(B) Bend your knees until your thighs are parallel to the floor; don't allow your knees to move forward of your toes. Hold a moment at the bottom of the movement and then stand back up to the start, taking care not to lock your knees.
2. Essential Lunge
Works your butt, front and back of thighs.
(A) Stand tall with your feet hip width apart and your hands on your hips. Square your shoulders and lift your chest.
(B) Step forward a stride's length with your right leg. As your foot contacts the floor, bend your knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it. Press off the ball of your foot to stand back up to the start. Alternate left and right lunges.
3. Essential Hydrant
Works your buttocks and back of thighs.
(A) Kneel on your elbows and knees with your elbows directly under your shoulders and your knees directly under your hips. Tilt your chin towards your chest to align your neck with the rest of your spine.
(B) Keeping your knee bent, lift your right thigh up to hip level. Lower to start. Complete all reps and then repeat with the left leg.
4. Essential Leg Lift
Works your outer thigh.
(A) Lie on your left side with your legs out straight and a few inches forward of your body, your right hip directly stacked on top of your left hip. Rest your head on your outstretched left arm and place your right palm on the floor in front of you for support.
(B) Keeping your toe softly pointed, lift your right leg up until your foot is at hip height. Slowly lower to the start. Complete all reps and repeat with your left leg.
Comments
Date: 10/08/2009 - 08:23 am
You also need to make sure that you don't let your knees buckle in when doing this exercise. I have bad knees too and that is one of the things my personal trainer keeps saying.
Date: 05/01/2009 - 11:17 pm
Hi Iowasuz,
I know what you mean about bad knees. If you still want to try squats, make sure you keep your weight on your heels, instead of the balls of your feet as you squat down and you shouldn't feel any knee-strain at all.
Date: 04/01/2009 - 12:56 am
Monday usually is not a good start of anything related to diet or exercises - I usually start the "challenge" from the very moment I hear of it :)) and, it really works ;)
Date: 01/15/2009 - 02:02 pm
due to bad knees, my doctor doesn't want me to do squats. Any other way to achieve results?
Date: 01/15/2009 - 01:22 am
yes scotts and lunges are very useful in putting your thighs and hips back in shape. i have tried these exercises and got very good results. now a days i have stopped doing these exercises. but now i will try do it atleast thrice a week