Top 10 Exercises for Thighs
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Top 10 Exercises for Thighs
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Thighs can be a problem area, especially for women. Because fat tends to collect in the thigh location, the proper exercises are required to create tight, strong muscles that will help burn off this fat. You will soon see your thighs becoming thinner and firmer, if you are consistent with doing these top ten exercises for thighs.
1. Flamingo Balance
Place your left hand at your hip, with a small weight in your right hand. Push the right hand forward and the left hand back, as if you are running. The elbows should be bent. Lean slightly forward, while bending the right leg, just a little. Extend your left leg back, while keeping it straight. Hold this position for a count of five. Stand straight, with your arms at your sides. Repeat this procedure five times to start, building the number of repetitions as you progress. Repeat the same process, but with the opposite side of your body.
2. Ball Squat
Put an exercise ball between you and a wall, at your lower back. Your feet should be set apart at the same width as your shoulders. Perform squats, while the exercise ball rolls up and down the wall. Hold the position for about 5 seconds and then roll the ball back up, until you are in a standing position. Start with 5 repetitions of this exercise, increasing the number as you can.
3. Plyometric Squat
Move your feet apart to be the same as your shoulder=width, while standing. Squat, until your knees are at a 90 degree angle or as close to it as you can. Jump, while straightening out your body. Land softly on your feet, while going back into the squat position. Start with 10 repetitions.
4. Leg Circles
Lie flat on your back, with arms at your sides and palms upwards. Point your right foot towards the sky. Rotate your leg in a small circle. Complete 10 complete circles. Do the same with your other leg.
5. Lunges
Move your feet shoulder-width apart, while standing. Lunge forward with your right leg, bending it, while the back knee bends close to the floor. Hold this posture for a count of five and then stand, straitening your body. Do five repetitions and then repeat the process with your other leg.
6. Toe Squat
Stand with your feet together and your arms overhead. Clasp your hands together. Lower your body into a half-squat. Lift your weight onto the balls of your feet. Hold this position for a count of five. Lower your heels and straighten your body. Repeat this process for five repetitions, increasing as your muscles become stronger.
7. Upward Salutation
Stand, feet together and arms at your sides. Reach forward, towards the floor. Drop your palms to the floor. Move your hands as far forward on the floor as is necessary. In yoga, this is called the mountain peak. You may bend your knees slightly if needed. Bring your body back to a standing position. Repeat the process five times to start.
8. Squat
Move your feet outward, just a bit more than shoulder width, while standing. Push your arms straight in front, with your palms facing down. Lower your body into a squat position. Straighten back into a standing position. Do ten repetitions to start, increasing in time.
9. Dumbbell Squat
Do a regular squat, but with an 8 lb. dumbbell in each hand. Bend as you would for a squat and leave a dumbbell in front of each foot. Straiten to a standing position. Do another squat and pick up the dumbbells. Start with 10 repetitions.
10. Thigh Kick
Stand straight, with your hands on the back of a chair. Kick your right leg out backwards as far as you can go. Do ten kicks and then repeat the process with your other leg.
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