Thigh Exercises For Women
This means that women must not only do the right thigh exercises
, but also include aerobic exercise and sound nutrition to get best results. The follow this exercises are the most effective front thigh exercises for women. The routine also include inner thigh and rear thigh exercises.
For best results, start with 20-25 repetitions and one set. Increase regularly to 2 sets. Complete the routine at least 2 times a week for best results. This is an effective beginner to intermediate toning program. Please keep in mind that these numbers are universal guidelines only. For an optimum program tailored to your needs and please consult a certified personal trainer. If you have any injury or medical ailments, please obtain a physicians clearance before opening any do exercises program.
Front Thigh Exercise.
Starting Position: Place your upper back against a smooth wall. Stand with your feet bear width apart, toes pointed somewhat outward. Distribute your body weight equally between both feet and lean back against the wall. Movement: Inhale and keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your legs, keeping your head and chest up, recurring to the starting position. Repeat as required.
Front Thigh Exercise.
Starting Position: - Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet. Movement:- Inhale, custody your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs and keeping your head and chest up, returning to the starting position. 5 lb dumbbells work well, but you can start with 2 lbs and then work your way up to 5 lbs within 4-5 weeks.
Front Thigh Stretch.
Starting Position: Lie on your stomach on a matt with the legs together. Movement: Reach behind you and grasp your right ankle with your left hand. Pull your correct heel up as far as you can. Hold this place for thirty seconds. Repeat as required on other side. Please remember to hold for 10 seconds for this stretch.
Inner Thigh Stretch.
Starting Position: Sit on an exercise matt and spread your legs as far as you can. Movement: Lean to your right side and reach for your toes. Rest your hands on your toes or at your ankle. Hold this position for thirty seconds. Repeat as required on other side.
Inner Thigh Exercise.
Starting Position: Sit on an exercise matt with your back straight. Movement: Bring the soles of your feet jointly and pull them in as close to your body as you can. Allow your hands to rest on your feet or to apply light stress to your thighs. Hold this place for thirty seconds. Hold this location for 10 seconds. You will find this most effective if you gently push your knees down by your hands, be careful not to push too much.
Outer Thigh and Rear Thigh Exercise.
Starting Position: Sit on an exercise matt with your legs as the crow flies out in front of you. Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms about your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds.
by: Dr. Mital John
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