Land with left foot stepping out to the side and back into squat position. Modification option: Instead of jumping, simply stay down in squat position and step feet quickly from side to side to raise your heart rate without the impact. Form Tip: Use your arms to get your momentum going and to help you push off the ground during this thigh-slimming exercise. This kickboxing-inspired thigh-slimming exercise is a terrific way to hit your outer hips too. Start kneeling on all fours on carpet or a mat with arms extended under shoulders and knees bent under hips.
Next, lift left knee keeping it bent straight out to the side of body, trying to bring it up to hip height. Form Tip: Draw your abs in tight and try not to lean away from your legs as you lift it into your kick — press both arms strong into the floor, keeping hips square. Condition the backs of your thighs, glutes, and get a bonus core workout with this targeted isolation exercise. Start kneeling and bend both elbows down to the floor below shoulders, hands clasped.
Bend left knee and draw left leg in, lightly tapping the back of right knee with left kneecap. Form Tip: Press both arms down into the floor to avoid collapsing into your chest, and keep your abs drawn in tight so that your lower back doesn't sag while doing this leg-slimming exercise.
This tough thigh-slimming exercise improves flexibility in your hamstrings and hips while also toning your core, legs, and back.
Start at the top of a push-up position or a high plank. Keeping abs drawn in tight, step right foot in between hands, bending knee so that right thigh is parallel to the floor, keeping back leg extended.
Push weight into right foot while slowly standing up out of the lunge, leaning slightly forward with upper body, and tap left foot on the floor behind body at the top. Bend right knee and lunge back down to the floor, placing hands flat on either side of right foot.
Step right leg back to plank position and then repeat with the left leg. Form Tip: If it's too difficult to stand up with your hands on the ground, place your hands on top of your front thigh for more support.
Do the same on the way back down during this thigh-slimming worklout move. This thigh-slimming exercise shapes up the hamstrings and lifts that hard-to-reach spot where the glutes and hamstrings meet.
Extend both legs straight out behind body, pointing toes and squeezing heels together. Keeping feet touching, bend knees knees can open out to the sides slightly as they bend and curl both heels in towards body.
Without letting knees touch the ground, slowly extend both legs back out straight. Form Tip: Be sure to keep your kneecaps lifted off the floor during the full movement, and imagine you're pressing your heels into something as you bend your knees in to really squeeze the backs of your thighs. By Jessica Smith Updated September 22, Take a big step back out to the left and repeat plie, then slide right heel in. Standing with feet hip-width apart, arms relaxed by your sides, look straight ahead. Step onto your left foot, brush your right leg forward off the floor and create a large circular sweep from left to right with your leg.
Then step onto right foot, and repeat on the left. Repeat this move 10 times. This kick tones and slims your inner thighs as you help control your leg through a circular range of motion, while also stretching your inner thigh muscles as you open your leg to the side. Stand on your left leg and lift your right leg a few inches off the ground, bending at the knee.
Now turn your knee out to the side. Bring right heel towards the ceiling and bring leg across the front of your body so that your right knee is past your left leg. Lower right leg towards the floor and lift it up as high as you can, keeping heel up.
Repeat this movement 15 times on your right side, then 15 times on your left. Lie down on your back with your knees bent, feet flat on the floor, arms relaxed on the ground by your sides, looking straight ahead.
Place a folded hand towel between your knees. Squeeze your knees together into the towel to really activate your inner thighs, and lift hips off the floor, as high as you can, towards the ceiling. For squats and lunges, start with 16 pounds two 8-pound dumbbells and increase by 2 pounds each week or whenever it begins feeling easy. You can't change your basic body type, but you still have a lot of room for improvement.
If you have skinny legs, avoid long-distance running, which breaks down muscle and will make them even more birdlike. But if you've got short legs, too much heavy weight training can make you look even stockier. She recommends doing squats and lunges with just your body weight, and to aim for 12 to 18 reps. Cardio will also help.
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Eat a Nutritious Diet. Lean Protein. Lean meats like chicken and turkey breast Fish like salmon and tuna Nuts and seeds Soy products like tofu and tempeh Legumes like beans and lentils Dairy products like yogurt and cottage cheese Eggs. Eat Fibrous Foods. According to the NIA, whole grains are another important source of the nutrient, including:.
Whole-wheat breads, pastas and cereals Oatmeal Quinoa Amaranth. Avoid or Limit Processed Foods. Fast food Packaged baked goods like cakes and cookies Chips and crackers Fatty meats like bacon and sausage Margarine Soft drinks Candy.
Here are some things to keep in mind as you develop your exercise program. Cardiovascular Exercise. Strength Training.
Common types of strength training include:. Weight training like weightlifting and circuit training Bodyweight exercises like push-ups or squats TRX. Avoid Overtraining If you're trying to strengthen your thighs, you might feel tempted to target them with exercise every day to speed up your results. Best Thigh-Slimming Exercises. Squats , including split-leg and single-leg squats Lunges , including side and curtsy lunges Deadlifts Kettlebell swings Glute bridges Hamstring curls.
What's wrong with fast weight loss? Department of Health and Human Services and U. Department of Agriculture: "Appendix 2.
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