People turn to barbells and bulky gym machines to tone thighs, but you can also get a quality thigh workout using only dumbbells. Dumbbells are a versatile and effective way for you to tone all major muscle groups, including your legs. You can get a quality quadriceps and hamstrings workout with dumbbells in the gym or right in your own home.
About "Spot Reduction"
While it's true that dumbbells will do an effective job of toning your thigh muscles, you can't reduce fat on the thighs by simply targeting them with dumbbell exercises. Fat and muscle are different, and you must reduce fat through aerobic exercise and diet modification. Even then, the fat may not come off your thighs before it comes off other areas of your body.
Quadriceps
Your quadriceps is the big muscle group at the front of your thighs, and you can perform three different dumbbell exercises to give them a good workout. Dumbbell squats help to build mass and strength in your quads. To perform squats with dumbbells, hold the dumbbells at your sides like two suitcases and squat down until your thighs are parallel; then press back up. Do lunges by holding the dumbbells the same as for squats and stepping forward with one leg until that front leg is at 90 degrees. Step back and repeat. You may also do a modified leg extension by sitting on a bench with a dumbbell between your feet and bending and straightening your legs.
Hamstrings
The dumbbell lunge exercise that is performed for the quads is also an effective exercise for the hamstrings, as it stretches the hamstrings with each step. A hamstring curl performed on a flat or decline bench with a dumbbell between your feet will act as a biceps curl for your hamstrings. Lie face down on the bench and have a partner place the dumbbell between your feet. Slowly bend and straighten your legs, flexing your hamstrings at the top of each rep.
Considerations
Work your thighs at least two times per week so they have ample time to recuperate between workouts. If you've had any knee or lower back injuries, consult your doctor or physical therapist before you add any leg training to your routine. When handling the dumbbells, always bend at the knees and lift your feet off the floor when you turn to face a different direction, so you won't twist your knees.
Member Comments