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