Slim thighs thanks to these exercises
There are several reasons why we are at war with our thighs. The good news: It’s our free decision to end this war! Either by accepting our legs as they are. Or by bringing them with a few selective fitness exercises in a better shape.
Those who opt for the latter, you should definitely read on. Even with 3 x 20 minutes per week a lot can be achieved! About as long as it takes to make the seven exercises on the following.
Who wants to bring leg muscles in shape so properly, should also do cardio training to these exercises, jogging, for example, or regularly rise to the elliptical machine. The burns lots of fat, so that the newly acquired muscles better accentuate.
Balance exercises look harmless, but they are a great workout for the back of the thigh.
Tense your stomach tight, just stand up and turn our gaze to a point on the ground. If you like, arms stretched out to the side, to facilitate balance. From this position, shift your weight to the right leg, find a firm footing and carefully remove the left foot from the ground. To recommend to the right knee and leg stretch 15 x forward, without lifting the foot on the ground.
3 sets of 15 reps per side
Variant: When the leg is extended away laterally, the inner thighs can be trained with this exercise.
In this exercise, the Po and the front of the thighs need to burn properly!
Tense your stomach tight, the back is straight. With your left leg a big lunge forward. Make sure that the knee is at the height of the heel and does not extend beyond the toes. Go pretty deep with the right leg. Come back to the starting position with the right leg and make a big lunge forward.
3 sets with 15 repetitions per leg
Variant: Strenuous will it be if in each hand holding a dumbbell is taken to simultaneously train the biceps. In addition, the lunges can be jumped. This variant but you should only do if no knee problems are present.
Actually, squats are simple squats, which had already make the sport our grandpa. But because the exercise is as effective for the formation of bottom and thighs, just the name was a bit modernized and already it says: go deeper! Buttocks and legs must burn!
The legs are open hip width, upright, tense your stomach tight. Extend your arms at shoulder height straight forward and now go deep in the knee. While pushing your butt back as if you were to sit on an imaginary chair. Three short bob at the lowest point, then come up again.
3 sets of 15 repetitions
Variant: If the inner thighs are trained, the legs for this exercise are simply becoming more broad, so that the feet and thighs outward.
Rear Leg Extension
Perfect! The Po is also used in this exercise, not too short and is trained with the back of the thigh.
Kneel on the ground and come in fours. Make sure that your knees are under the hips and hands under shoulders.
Tense your stomach tight and left leg – by stretched – slowly lift upward. Tighten the thigh muscles tight and the leg circle at the highest point 20 times in small movements.
3 sets of 20 repetitions each leg
Variant: To complicate the exercise, ankle weights can be applied ..
Side Leg Raise
Many women want to streamline not only the front and back of the thighs, but also streamline the inside. This exercise will work out.
Comfortable place on the right side, so that the body is kept from the right forearm and right leg. He should form a straight line.
Tighten the belly, loosen the left leg from the right and slowly – using only the power of the leg muscles – lifting and lowering.
3 sets of 20 reps per side
Variation: If you like, again rests ankle weights. Instead of lifting and lowering the leg, and small circles can be drawn at the highest point.
This exercise also trains the muscles of the inner thigh.
Set on the ground and the upper body lean back. He is supported by just resting forearms.
The legs bent to lift, so the calves are parallel to the floor. The belly is screwed down tight. But powerfully and purposefully – – From this position the legs in fast movements are crossed 20 seconds.
3 sets of 20 seconds each
Variant: To mitzutrainieren the abdominal muscles, the legs can be stretched diagonally forward.
Firmer butt, firm thighs: This is the result of this exercise.
Sit down, the torso lean back comfortably and supported on the forearms. Loosen the legs a few inches off the ground, tighten muscles and alternately push the left and right knee toward your chest.
3 sets of 15 reps per leg
Variation: If you like, defines ankle weights to the feet.