7 BEST INTENSIVE THIGH WORKOUT TO GET TONED AND SHAPED THIGHS
Everybody dreams to have toned and slim thighs, but we know that targeted fat reduction is not possible. You cannot lose fat from your thighs alone without losing overall body weight. All you can do is tone your thighs and lower body area, so it appears slim and you can carry your favorite pair of shorts or skirt with confidence.
Here are 7 simple exercises that you can do at home without any equipment to tone down your thighs. I recommend incorporating these types of moves into your routine at least two or three times per week, to see the drastic change and transformation in your body.
- PLYOMETRIC SQUATS:
Jumping plyometric exercises strengthen every muscle in your legs (including your inner thighs) and torch major calories all at once. (If you have bad knees, try the plyometric moves instead)
Step 1: Stand with your feet shoulder-width apart.
Step 2: Squat down, bending your knees to 90 degrees.
Step 3: Now jump up and land softly again in the squat position. Use the strength in your legs and butt to jump up explosively.
Step 4: Remember to land as softly as you can with your knees bent; keep your weight back, over your heels.
Step 5: Do 3 sets of 8 reps.
This Exercise Focuses On: Quads, Glutes, Hamstrings, and Core.
2. STEP UP:
A step-up is a simple body resistance exercise that works muscles in the legs and buttocks. A step-up targets the quadriceps, hamstrings, as well as gluteal muscles in the buttocks. This is a good general lower body conditioning exercise.
Step 1: Start standing facing a bench or stair, hands-on waist, and feet under hips.
Step 2: Step right foot onto bench or stair and pull the left knee up toward the chest.
Step 3: Reverse movement to return to start. That’s one rep. Perform 10 on each side, then immediately continue on to your next move.
Step 4: When you’ve completed all of your exercises, rest for 45 seconds.
Step 5: Then, repeat twice more for a total of three rounds.
This Exercise Focuses On: Quadriceps, Glutes, Lower Body Muscle, Legs, Hamstring.
3. SIDE LUNGE:
The main muscles worked by the side lunge are the quads and glutes, as is the case with the standard and reverse lunge, but the extra focus on the inner and outer thighs means it’s an exercise you should have in your repertoire even if you have no intention of playing sports because it will contribute to the functional strength of your lower body.
Step 1: Start by standing tall with your feet parallel and shoulder-width apart. Your back should be straight and your weight on your heels.
Step 2: Take a big step to the side and, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight.
Step 3: Push back up and return to the starting position.
Step 4: Do 20 side lunges on each leg in total.
This Exercise Focuses On: Quads, Glutes, Inner thigh, Outer Thigh.
4. SINGLE LEG DEADLIFT:
The gluteals, or butt muscles, consist of three muscles working together: the gluteus maximal, gluteus medial, and the gluteus minimus muscles. The glutes form the central piece of the all-important “posterior chain,” which also includes the hamstrings in the back of the legs, lower back muscles, and the other muscles of the rear side of the body. These posterior chain muscles working in harmony help to maintain a healthy, upright posture and are involved in balancing the body both statically (in one position) and dynamically (multiple planes of motion).
Step 1: Stand on left leg with right palm facing towards thighs, holding a kettlebell.
Step 2: Extend left arm to the side for balance and keep left leg slightly bent.
Step 3: Lean forward, lifting the right leg straight behind body until torso is parallel to the mat, and the kettlebell is almost touching the ground.
Step 4: Drive into the left heel to return to the standing position on both legs. That’s one rep.
Step 5: Perform 10 on each side, then immediately continue on to your next move. When you’ve completed all of your exercises, rest for 45 seconds.
Step 6: Then, repeat twice more for a total of three rounds.
This Exercise Focuses On: Glutes, Lower Back, Legs, Hamstring.
5. LOW LUNGE WITH ISOMETRIC ADDUCTION:
This isometric contraction activates your inner-thigh muscles while also engaging the rest of your body — a much more effective way to train than those hip abduction and adduction machines at the gym. (Plus, it’ll stretch out the hip flexor on the opposite leg.)
Step 1: Stand with your feet together, arms by your sides.
Step 2: Take a wide step forward with your right foot and lower into a deep lunge position.
Step 3: Place your hands on the floor on the inside of your right foot.
Step 4: Press your right knee into the outside of your right shoulder. Squeeze and hold the contraction for 10 counts.
Step 5: Release and push off the floor with your right leg to return to standing. That’s one rep. Repeat with the left leg to complete 1 set.
Step 6: Do 3 sets total.
This Exercise Focuses On: Quads, Glutes, Legs, Adductors.
6. SIDE SHUFFLE SWITCH:
This fast-paced thigh exercise is easy to add to any leg workout at home. It gets your heart rate up (bonus cardio!) and recruits your inner-thigh muscles to help you quickly switch directions.
Step 1: Stand with your feet together, arms by your sides.
Step 2: Shuffle swiftly to your right by taking three quick steps to the side (right, left, right), and then lift your left knee up, swinging your right arm forward.
Step 3: Immediately reverse your shuffle (left, right, left) and land with your right knee up, left knee bent, swinging your right arm forward.
Step 4: Repeat 20 times in a row as fast as you can, alternating sides.
This Exercise Focuses On: Hip Flexors, Inner Thigh, Ankle.
7. STANDING FORWARD BEND:
Standing Forward Bend stretches and lengthens the hamstrings and calves. It is common to have tight hamstrings if you run or play a sport that involves lots of running. It is regarded as a relaxing and stress-relieving pose. Traditionally, it is said to help relieve insomnia.
Step 1: Stand with your feet together. Bend your knees slightly and fold your torso over your legs, moving from the hips, not the lower back.
Step 2: Place your hands next to your feet or on the ground in front of you.
Step 3. Inhale and extend your chest to lengthen your spine. Keep your gaze directed forward.
Step 4. Exhale and gently press both legs toward straight. Lift the kneecaps and gently spiral your upper, inner thighs back. Keep your legs straight without hyperextending.
Step 5. On an exhalation, extend your torso down without rounding your back. Stay long throughout your neck, extending the crown of your head toward the ground. Draw your shoulders down your back.
This Exercise Focuses On: Hamstrings, calves.
FOR YOUR INFORMATION:
The muscles, which are called your adductors, are important because they help you move your legs inward, like, say after doing a side lunge, support you when you walk and run, stabilize your pelvis, and keep your knees (and overall lower body) strong. Having tough adductors also helps you keep your hips and lower back in a more neutral position, which helps you avoid over-arching your back — and dealing with the aches and pains that come with it. All of which is to say that these muscles play a really important role in keeping you super fit and injury-free!
Always have a personal trainer or coach for yourself, who knows the nook and corner of your body conditions, and then start your training. Try out this weight loss program (Click Here to Start The Training And Shape Yourself With Proper Guidance From A Well Experienced Coach).
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