| For women, shaping the muscles of the thighs is an | | | | legs, keeping your head and chest up, returning to the |
| important fitness goal. A shapely lower body is | | | | starting position. Repeat as required. 5 lb dumbbells |
| considered very feminine, and the right proportion of | | | | work well, but you can start with 2 lbs and then work |
| the waist to the hips is part of the equation. It's | | | | your way up to 5 lbs within 3-5 weeks. |
| surprising, but true, thigh toning exercises can be done | | | | Lunges: Front Thigh Exercise. |
| at home, without equipment and results can be seen in | | | | Starting Position: – Assume a standing position |
| 4-6 weeks. Also, did you know that thigh and hip toning | | | | with your feet slightly less than shoulder width apart. |
| gadgets are not required if you know which exercises | | | | Grasp a barbell with a wider than shoulder width grip |
| work, and how to do them. Most importantly, thigh | | | | and place it across your shoulders. Movement: – |
| exercises are most effective when combined with | | | | Inhale, keeping your back vertical and slightly arched, |
| aerobic exercise and a healthy diet. | | | | slowly step forward with one leg making a long stride, |
| This means that women must not only do the right | | | | lowering your body down slowly until your rear knee |
| thigh exercises, but also include aerobic exercise and | | | | lightly touches the floor (if you cannot go as low as |
| sound nutrition to get best results. The following | | | | this, then work your way up to it over 2-3 weeks). |
| exercises are the most effective front thigh exercises | | | | Exhale and shift your weight backwards, taking one |
| for women. The routine also includes inner thigh and | | | | step (or 2-3 small steps if that sounds difficult) to |
| rear thigh exercises. | | | | return to the starting position. Repeat on the other side. |
| For best results, start with 15-20 repetitions and one | | | | Remember to consult your doctor before this or any |
| set. Increase gradually to 2 sets. Complete the routine | | | | other knee exercises if you have had any knee |
| at least 2 times a week for best results. This is an | | | | trouble! |
| effective beginner to intermediate toning program. | | | | Lying Face Down: Front Thigh Stretch. |
| Please remember that these numbers are general | | | | Starting Position: Lie on your stomach on a matt with |
| guidelines only. For an optimum program tailored to | | | | your legs together. Movement: Reach behind you and |
| your needs, please consult a certified personal trainer. | | | | grasp your right ankle with your left hand. Pull your right |
| If you have any injuries or medical ailments, please | | | | heel up as far as you can. Hold this position for thirty |
| obtain a physicians clearance before starting any | | | | seconds. Repeat as required on other side. Please |
| exercise program. | | | | remember to hold for 10 seconds for this stretch. |
| Wall Squat: Front Thigh Exercise. | | | | Seated Split Stretch: Inner Thigh Stretch. |
| Starting Position: – Place your upper back | | | | Starting Position: Sit on an exercise matt and spread |
| against a smooth wall. Stand with your feet shoulder | | | | your legs as far as you can. Movement: Lean to your |
| width apart, toes pointed slightly outward. Distribute | | | | right side and reach for your toes. Rest your hands on |
| your body weight equally between both feet and lean | | | | your toes or at your ankle. Hold this position for thirty |
| back against the wall. Movement: – Inhale, | | | | seconds. Repeat as required on other side. |
| keeping your heels in contact with the floor at all times, | | | | Seated Butterfly: Inner Thigh Exercise. |
| slowly lower into a squat position while sliding down the | | | | Starting Position: Sit on an exercise matt with your |
| wall. Exhale as you slowly straighten your legs, keeping | | | | back straight. Movement: Bring the soles of your feet |
| your head and chest up, returning to the starting | | | | together and pull them in as close to your body as you |
| position. Repeat as required. | | | | can. Allow your hands to rest on your feet or to apply |
| Standing Dumbbell Squats: Front Thigh Exercise. | | | | light pressure to your thighs. Hold this position for thirty |
| Starting Position:- Hold a dumbbell in each hand and | | | | seconds. Hold this position for 10 seconds. You will find |
| allow them to hang down at your sides. Stand with | | | | this most effective if you gently push your knees |
| your feet shoulder width apart, toes pointed slightly | | | | down using your hands, be careful not to push too |
| outward. Distribute your body weight equally between | | | | much. |
| both feet. Movement:- Inhale, keeping your heels in | | | | Seated Hip Twist: Outer Thigh And Rear Thigh |
| contact with the floor at all times, slowly lower into a | | | | Exercise. |
| squat position. Exhale as you slowly straighten your | | | | |