| 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 | | | | Lunges - Front Thigh Exercise. |
| done at home, without equipment and results can be | | | | Starting Position: - Assume a standing position with |
| seen in 4-6 weeks. Also, did you know that thigh and | | | | your feet slightly less than shoulder width apart. Grasp |
| hip toning gadgets are not required if you know which | | | | a barbell with a wider than shoulder width grip and |
| exercises work, and how to do them. Most importantly, | | | | place it across your shoulders. Movement: - Inhale, |
| thigh exercises are most effective when combined | | | | keeping your back vertical and slightly arched, slowly |
| with aerobic exercise and a healthy diet. | | | | 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. | | | | this, then work your way up to it over 2-3 weeks). |
| The following exercises are the most effective front | | | | Exhale and shift your weight backwards, taking one |
| thigh exercises for women. The routine also includes | | | | step (or 2-3 small steps if that sounds difficult) to |
| inner thigh and 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 against a | | | | Starting Position: Sit on an exercise matt and spread |
| smooth wall. Stand with your feet shoulder width apart, | | | | your legs as far as you can. Movement: Lean to your |
| toes pointed slightly outward. Distribute your body | | | | right side and reach for your toes. Rest your hands on |
| weight equally between both feet and lean back | | | | your toes or at your ankle. Hold this position for thirty |
| against the wall. Movement: - Inhale, keeping your heels | | | | seconds. Repeat as required on other side. |
| in contact with the floor at all times, slowly lower into a | | | | Seated Butterfly - Inner Thigh Exercise. |
| squat position while sliding down the wall. Exhale as | | | | Starting Position: Sit on an exercise matt with your |
| you slowly straighten your legs, keeping your head and | | | | back straight. Movement: Bring the soles of your feet |
| chest up, returning to the starting position. Repeat as | | | | together and pull them in as close to your body as you |
| 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 | | | | |