Thigh Exercise
How to Lose Fat from Your Thighs? To get a nicely sculpted thighs three thigh exercise groups should be specifically targeted – the quadriceps (front of the thighs), hamstrings (back of the thighs), and gluteals (butt). By building these muscles you can increase stamina and shape up your thighs. Here are a few exercises for shaping your butt and thighs. Thigh Exercise – Squat Exercise :
The squat thigh exercise is a versatile exercise that can be performed with dumbbells, barbells or without additional weight. It is a multi- joint exercise that strengthens the glutes, quadriceps and hamstrings.
- With your feet slightly wider than shoulder width apart and your toes slightly pointed out, bend your knees and lower yourself until your upper thighs are just lower than parallel with the ground while keeping your head up and l straight (Inhale).
- Maintaining your upper bod, in the same upright stable position, push yourself back up to the starting position (Exhale). Make sure that your shoulders remain in line with the feet throughout the entire movement so as to limit the stress on the lower back.
- Do 8-12 repetitions.
Thigh Exercise Dumbbell Squats:
- Stand with a dumbbell in each hand, feet shoulder width apart, knees s bent.
- Slowly lower your body so that your thighs are parallel to the floor-always keep in mind not to let your knees reach out past your toes. One way to help avoid this is to reach back with your butt while lowering your body.
- Return just as slowly, pressing through the heels, to the starting position
- Do 8-12 repetitions.
Thigh Exercise – Lunge:
lunges are an excellent compound thigh exercise that recruits the glutes, quadriceps, hamstrings and calves. Lunges are effective using your body weight or with dumbbells.
- Take a big step forward with one leg keeping your head up and back straight.
- After you have taken your step, bend both knees bringing your trailing leg close to the ground (Inhale). Make sure not to thrust forward bringing your front leg over your front knee. Instead, ensure you momentum is continued straight down thereby preventing injury to the knee.
- From this lowered position bring yourself back up by forcefully extending both legs back to the starting position and then repeal the movement with the other leg (Exhale).
- Switch legs and do 8-12 repetitions.
Thigh Exercise – Dumbbell Lunge:
- Stand with a dumbbell in each hand, feet shoulder width apart, knees slightly bent.
- Step forward with one toot.
- Slowly lower the whole body downward in a controlled movement for a count of four. Both knees bend as the body lowers. Go no farther than 90 degrees with the knee joint. Slowly work up to lowering yourself so that your front thigh is parallel to the ground — being sure that your front knee does not reach out past your toes (this increases the risk of a knee injury).
- Return to standing, starting position without locking the knee.
- Switch legs and do 8-12 repetitions.
Thigh Exercise – Leg Extension:
- Sit on the leg extension Bench with your back supported on the Bench and your feet behind the padded bar, at ankle level.
- Extend your legs by straightening them at the knee joints.
- Hold extended position for one second and then slowly return to the initial position.
- Do 8-12 repetitions.
Thigh Exercise – Leg Press:
- Lie down iii your back on the Leg Press Bench.
- Place your feet shoulder width apart on the plate. Push the load with both feet equally and unlock the safety pads.
- Lower the load in a controlled manner till you reach a 90 degree angle formed by your calves and hamstrings at your knee joint.
- Then push it back to the starting position without locking out your knees.
- Do 8-12 repetitions.
Thigh Exercise-Standing quad:
- Stand straight with your head looking straight.
- Bend one knee and pull your toot gently making sure that your knee is pointing at the floor.
- Hold for 10-15 seconds.
- Repeat the same with the other leg.
- Make 10-12 repetitions
Thigh Exercise – Lying quad:
- Lie face-down on the floor
- Contract your abdominals to support your spine.
- Bend your leg at the knee, bringing your foot to your bottom, and reach back with the hand on the same side as the lifted leg to hold on the ankle or shoe laces. Keep the knees together.
- Hold for 10-15 seconds.
- Repeat the same with the other leg.
- Make 10-12 repetitions.
Thigh Exercise – Lying Adduction:
- Lie on your side with your hips stacked one on top of the other, head resting on your arm or propped up on your hand.
- Take legs about 45 degrees in front of you for balance.
- Lift the top leg off the bottom leg about an inch. Hold it parallel and flex the foot (toes pointed forward, not up.)
- Slowly raise and tower the top leg without touching the other leg between repetitions.
- Do 10-15 repetitions, being careful not to rock forward or back off your stacked hip position. Alternate legs and repeat.
Thigh Exercise – Hamstring stretch:
- Standing up straight lift one leg up and rest your heel on any object that is knee-height or higher.
- Face your elevated foot and put both hands on your thigh keeping your back straight.
- Take both hands and slowly reach as far down your elevated leg as possible. You should feel tightness under the elevated leg but no pain, back off slightly if it is pulling too much and then repeat with the other leg after 30 seconds.
Thigh Exercise – Glute:
- Kneel down on the floor with you hands touching the ground – kneeling down on all fours.
- Keeping your back flat, extend one leg out behind you heel first (exhale)
- Slowly return the leg back to the starting position (inhale) without letting it touch the ground again.
- Repeat it with the other leg and do 1 0-1 2 repetitions.
