Toned thighs are the result of repetitive, focused contraction and extension of the gluteal, quadriceps and hamstring muscle groups. It's possible, however, to target these muscle groups without firing up the deeper, individual muscle fibers of the sartorius and the semimembranosus muscles, for instance. Concentrate on form, quality and full range of movement for best results. Quantity of repetitions is never as important as good form for attaining the sculpted look you're after.
Adduction
You're doing an adductor exercise every time you "add" a leg to the center of your body. Picture this: You're standing with one leg stretched out to the side, parallel to the ground. When you take that leg back in, closer to the center of your body, you're engaging the adductor muscles -- those long muscles on the inside of your thighs.
Remember the ThighMaster? Adduction is the principle behind it. But you don't need a product to tone your interior thighs. Instead, sit on a chair with a basketball, soccer ball or even a pillow between your legs. Slowly squeeze your thighs together as tightly as you can. Do this 12 times in a row and then repeat for three sets. For an added challenge, hold each squeeze until the muscle is fatigued.
Abduction
To tone up the outer thigh, you must abduct your legs. Stand up and place your hands on a table or the back of a chair. Lift one leg out to the side until it's at least parallel to the ground. The farther up you can take your leg, the more deep thigh muscles you'll target. Switch sides. You'll get stronger and more flexible over time, which will enable you to target muscles more precisely. For quicker muscle tone, perform abduction with a weight strapped to your ankle.
Squats
Few exercises pack more of a punch than squats. That's because in addition to toning the quadriceps and hamstrings, squats target the biggest muscle group in the body: your glutes. Firm glutes contribute to lean-looking thighs. For the most effective toning, try squatting up and down for one to three minutes. Do this every three to five days. In combination with other exercises and a nutritious diet, the effect will be long, firm thighs.
Warrior II Pose
Ever wonder why people who practice yoga look so long and lean? Not only do yoga poses build muscle, they also lengthen muscle and burn fat -- all of which contribute to that toned look. Yoga's warrior II pose works a little like lunges, except the lunge is held for five to 10 breaths. For the most effective results, spread legs wide apart. Only then can you tone up the whole length of the muscle fibers.
Member Comments