5 Exercises To Get Tight And Toned Thigh
By: Pinki Tue, 14 Nov 2017 4:47 PM
Legs! Who doesn’t want a pair of perfectly formed and shapely legs? You can show them off almost any time of day or place (hemline will vary!) – unlike the chest area or the abs (if you have them!). Luscious legs are an easy way to look fabulous, without seemingly trying. The perfect pair of legs requires a low body fat percentage (you need cardio and diet for that) and muscle for shapeliness. The bad news is, to get a pair of perfect pins you do have to put in the work. The good news is; it’s totally worth it.
- Stand tall, lift your chest up and look straight ahead
- Stand with your feet slightly spread apart.
- If you want to make the exercise more challenging hold a light dumbbell (around 2lbs) in each hand with your arms at your sides.
- In a controlled movement, slowly step forward with your right foot. Don’t lunge forward too far. The further forward you step, the more the exercise targets the glutes and back of thighs, while shorter lunges target the front of thigh more.
- Bend your right knee. Your thigh and lower leg should form a right angle.
- Lower your left leg until your left knee almost touches the floor.
- Your right knee shouldn’t pass your right foot/ toes.
- Pause briefly in this position, then rise back up and push backwards off your right leg to return to the starting position.
- Switch legs.
* WIDE SQUAT
- Stand straight with feet spread wide and toes pointing straight ahead or slightly outward.
- Arch your lower back slightly and have a slight bend in the knees, keeping it so throughout the exercise.
- Cross your arms in front of your chest or to make the exercise more challenging hold a dumbbell (start with light weights and increase as you find the exercise easier) and hold it either between your legs or at your sides.
- Keep your head up, chest lifted, and abdominal muscles tight.
- Lower your body by bending from your hips and knees (as if you were lowering yourself to sit on a chair)
- Squat until thighs are almost parallel to the floor.
- Slowly return to the starting position, and straighten your legs, but don’t lock your knees.
* OUTER THIGH LIFTS
- Lie on your right side. Your head, shoulders and hips should all be aligned.
- Your right arm should be extended out straight or resting under your head.
- Rest your left arm on your left hip.
- If you want to make the exercise more challenging, fasten a very light ankle to your left leg.
- Keeping your right leg straight and your foot flexed, slowly raise your right leg. Hold for a moment, then slowly lower your leg lower and repeat.
- Lift your leg for 2 counts and lower it for 4 counts, i.e. you should lower your leg more slowly/ controlled than during the lifting phase.
- Repeat for 8 times.
- Turn over and repeat on the other side.
* INNER THIGH LIFTS
- Lie on the floor on your right side.
- Your body should be in a straight line, such that your head, shoulders and hips are all aligned.
- Prop up your upper body with your right elbow, which should be directly under your shoulder. Your weight should be on your hip and elbow.
- Bend your left leg and place it on the floor in front of you.
- If you want to make the exercise more challenging, fasten a very light ankle weight to your right leg.
- Keeping your right leg straight and foot flexed (i.e. your toes should be pointing forward), slowly raise your right leg off the floor.
- Pause at the top of the movement, hold, and slowly lower your leg back to the floor.
- Complete 20 repetitions and switch sides.
* CALF RAISES
- Stand tall with legs shoulder-width apart and your toes pointing forward.
- Hold a dumbbell in each hand and let each hang by your sides.
- Lift your heel off the ground and rise up onto your toes as high as you can, such that you’re standing on the balls of your feet and toes.
- If you want to make the exercise more challenging, rise up on one foot only.
- Slowly lower your heels back to the floor.
- Do 15 repetitions and 2 sets.