Thigh Exercises For Women

For women, shaping the muscles in your thighs an important fitness goal. A shapely lower body is considered very feminine, and the right proportion to the waist to the hips is part of the equation. It is surprising but true, thigh toning exercises can be done at home without equipment and results can be seen in 4-6 weeks. Also, did you know that thigh and hip toning gadgets are not needed if you know which exercises work and how to do them? Most importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet.

This means that women must not only make the right thigh exercises, but also include aerobic exercise and sound nutrition to get best results. The following exercises are the most effective front thigh exercises for women. The routine also inner thigh and rear thigh exercises.

For best results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. Fill routine at least two times a week for best results. This is an effective beginning to intermediate toning program. Remember that these figures are general guidelines only. For an optimum program tailored to your needs, please consult a certified personal trainer. If you have any injuries or medical ailments, please obtain a medical clearance before an exercise program.

Wall Squat: Front Thigh Exercise.

Starting Position: - Place your upper back against a smooth wall. Stand with feet shoulder width apart, toes pointed slightly outward. Distribute your weight evenly between both feet and leans back against the wall. Movement: - Inhale, 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 smooth legs, keeping your head and chest up, returning to the starting position. Repeat as needed.

Standing Dumbbell Squats: Front Thigh Exercise.

Starting Position: - Hold a dumbbell in each hand and let them hang down at your sides. Stand with feet shoulder width apart, toes pointed slightly outward. Distribute your weight evenly between both feet. Movement: - Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly smooth legs, keeping your head and chest up, returning to the starting position. Repeat as needed. 5 pounds dumbbells work well, but you can start with 2 pounds and then work your way up to five pounds within 3-5 weeks.

Lunge: Front Thigh Exercise.

Starting Position: - Assume a standing position with feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: - Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body slowly until your rear knees lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks). Exhale and shift your weight backwards, taking a step (or 2-3 small steps, if it sounds difficult) to return to the starting position. Repeat on the other side. Remember to consult your doctor before this or any other knee exercises if you have had any knee problems!

Lying Face Down: Front Thigh Stretch.

Starting Position: Lie on your stomach on a matt with your legs together. Movement: Reach behind you and understand your right ankle with your left hand. Pull your right heel up as far as you can. Hold this position for thirty seconds. Repeat as necessary on the other side. Remember to hold for 10 seconds for this stretch.

Seated Split 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 hand and reach for your toes. Rest your hands on your toes or on your ankle. Hold this position for thirty seconds. Repeat as necessary on the other side.

Seated Butterfly: inner thigh Exercise.

Starting Position: Sit on an exercise matt with your back straight. Movement: Bring your feet together and pull them as close to your body as you can. Let your hands rest on your feet or using a light pressure on the thighs. Hold this position for thirty seconds. Hold this position for 10 seconds. You will find this most effective if you gently push your knees down with your hands, careful not to push too much.

Seated Hip Twist: outer thigh and behind Thigh Exercise.

Starting Position: Sit on an exercise matt with your legs straight out in front of you. Movement: Bend your right knee and place your right foot over left leg. Wrap your arms around your right knee and gently pull it toward your left shoulder. Hold this position for thirty seconds. Repeat as necessary on the other side. Remember to hold for 10 seconds.

Lying Leg Pull: Total Thigh Exercise.

Starting Position: Lie on your back on an exercise matt with your knees in the air and feet flat on floor. Movement: Bring your right heel to rest on the left thigh. Loop your hands around your left thigh and pull it toward your chest. Hold this position for thirty seconds. Repeat as necessary on the other side. Remember to hold for 10 seconds in each set.