Strong, lean thighs are sought after by many on weight-loss regimens. They not only help you get fitted for clothing more easily, but they help you feel less self-conscious in form-fitting clothes, especially during the warmer months. You can lose extra thigh flab with a series of targeted thigh exercises and cardiovascular training.
Leg Raises
Leg raises work your adductors, or your inner thighs. You may choose to use ankle weights if you wish to increase the intensity. Lie on your left side and prop your upper body up with your left forearm. Bend your right leg, with your right foot on the floor and fully straighten your left leg. Lift the left leg a few inches off the floor, then release back to starting position. This is a quick, small exercise, that does not require a large range of motion. Do three sets of 25 reps and repeat exercise on your right leg.
Plie Squats
Plie squats can create lean thighs because they work your quadriceps, hamstrings, adductor, abductor and buttocks. Place your feet a little wider than shoulder-width apart and point your toes out. Rest arms in front of your thighs, slowly bend your knees and lower your hips and buttocks to the floor. Once thighs are parallel to the floor, push up to the starting position. Repeat for three sets of 20 reps.
Wall Squats
Wall squats are isometric exercises, where your body remains in a stationary position. These exercises strengthen your quadriceps, hamstrings and buttocks. Place your back against the wall and bend your knees until thighs are parallel to the floor; do not allow knees to go beyond your toes. Hold the position for 60 seconds, then relax and stand up straight. Rest for 60 seconds, then repeat the exercise a total of five times.
Cardiovascular Exercise
Strength exercises will harden and tone thigh muscles, but if you have extra fat covering them up, use cardio to burn it off. Most cardio exercises involve working your lower body in a rhythmic motion for at least 30 to 45 minutes. Cross-country skiing, elliptical training, running and bicycling are all effective cardio workouts that burn fat and tone your thighs at the same time.
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