Everyone dreams of sporting a beautiful body. However, to own one is not an easy task. Regular workouts, balanced diet and inspiring lifestyle are some of elements which need to be followed diligently.
But the million dollar question still remains unanswered. Why do we crave for a perfect figure? The answer varies from person to person. While some have this antipathy for bulges and love handles, others feel confident while socialising or experimenting with various clothes.
The reasons may vary but the way to achieve this goal is tough and requires immense dedication. Remember, a toned body is not developed in one day. Incidentally, women are extremely particular about their thighs; not that men don’t crave for it. So if you are one of those fitness fanatics or a simple soul longing for those perfect pair of upper legs here are 7 easy exercises.
1. Squats – For Quadriceps
Squats if done correctly affect multiple muscles; especially quadriceps and hamstrings. Squats typically make the thighs lean and well shaped by toning the inside and outside thigh mass. Here are the steps.
- Keep your shoulders and feet apart and press yourself against the wall.
- Now, slowly lower yourself, and stop when your buttocks and knees are at right angle to the floor. Make sure you have the support of the wall.
- Maintain this position for 60 seconds.
- Raise yourself slowly. Take a breather for about 30 seconds and repeat.
- Initiate 10 reps per workout.
2. Bicycling – For Quadriceps and Calves
Now bicycling is one exercise which offers much more than toned thigh muscles and leaner look. It offers a sense of well being. You need to cycle daily for about 30 to 45 minutes or 10-15 kilometres to actually notice some difference. People with fat thighs will need to put in extra efforts; such as various cardio workouts. Make sure you keep your calorie counter handy.
3. Kick boxing – For Hamstring
Kick boxing too offers multiple benefits. It tones your thighs as well as your butt. It is a popular exercise for the fairer sex, and very simple to perform. Here is how you do it.
- Stand erect, with your arms stretched, in line with the shoulder height, and fists clenched.
- Slowly turn around a bit, or rotate on your hips, and kick, keeping your focus intact all the time.
- Repeat this workout for 20 to 25 times per session.
4. Hamstring Curl – For Hamstring
This is really a simple exercise which can shape the back of your thigh beautifully, offering that lean and well toned look. However, don’t expect results overnight. It takes time and dedication. Here is how to initiate hamstring curl exercise.
- Spread a soft exercise mat on the floor and lay down flat on your stomach.
- Make sure your legs are comfortably resting side by side and your arms close to your body.
- Now lift your legs and moving in an arch bring it as close to your hips and possible.
- Hold this position for a while.
- Repeat this action for around 25 times.
5. Lunges – For Hamstring
Lunges typically help build hamstrings or back thigh muscles. Once again the exercise is easy and can be accomplished without much hassle. Here are the steps.
- Stand erect, feet apart but not more than the shoulder width, and hands at the side.
- Now move your right feet forward.
- This step is crucial and you need to maintain your balance while doing it. Bend your right knee, but make sure it doesn’t move further than your right toes. Your left knee should be above the ground.
- That’s it! Repeat the other way around.
You can hold dumbbells to make the exercise more strenuous.
6. Side Leg Lifts – For Abductors
This exercise is initiated to develop and tone the side or outer muscles of thighs, called abductor. Mentioned below are the typical steps.
- Lie down on your side, on a really soft mat. Your head should rest on your outstretched arm.
- Stack one leg over the other.
- Now lift one leg and pause for a while at 45 degree angle.
- Lower the leg and breath easy.
- Repeat this action 20 to 25 times.
- Change the side and repeat for the other leg.
You can add weights to your ankles to strengthen the muscles further.
7. Stretching – For Adductor
A great stretching exercise which not only offers toned inner muscles but Glutes also. Yet another highlight of this exercise is that it requires no equipment.
- Place a mat on the floor and lie down on your back.
- Keep your hands pressed against the side of your body.
- Raise your right leg and slowly cross over onto the other side of the body.
- Hold the position for a while and bring it back to the original position.
- Lower the leg and repeat the same steps for the left leg.
20 reps per workout should do wonders over a period of time.
Tip: Running on the other hand is a cardio exercise which helps burn fat and tones your thighs as well.
Author Bio:
Julia Taylor is a blogger for Skintagfree who contributes her knowledge on various skin care issues. Actively attending affiliated seminars and networking events in the world of beauty.
