Thigh exercises for women

For women, the development of the muscles of the thighs is an important fitness goal form. A good lower body is considered very feminine, and the right proportion of the waist to the hips is part of the equation. It's amazing, 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 required if you know which exercises work, and how to do it. More importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet.


This means that women must not only do the right thigh exercises, but also aerobic and good nutrition for best results exercises. The following exercises are exercises of the thigh before the most effective for women. The routine also includes inner thigh and thigh exercises arrière.Pour best results, start with 15-20 repetitions and one set. Gradually increase to 2 repetitions. Complete the routine at least 2 times per week for best results. This is an effective beginner to intermediate toning program. Remember that these numbers are general guidelines. For best suited to your needs program, please consult a certified personal trainer. If you have any injuries or medical ailments, please obtain permission from their doctor before starting an exercise program.


Wall Squat: Front Thigh Exercise

Starting Position: - Place your back against a smooth wall. open your feet a shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall. Movement: - Inhale, keeping your heels in contact with the ground at all times, slowly lower into a squat while sliding along the wall position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as necessary.

  
Standing Dumbbell Squats: Exercise thigh before  

Starting Position: - Hold a dumbbell in each hand and allow them to hang down at your side. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body equally between both feet share weight. Movement: - Inhale, keeping your heels in contact with the ground at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as necessary. 5 lb dumbbells work well, but you can start with 2 kg and then work your way up to 5 lbs within 3-5 weeks.

  
Slots: Exercise thigh before  

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


Lying on his stomach: Stretch thigh
 Starting Position: Lie on your stomach on a mat with your legs. Movement: Reach behind you and grasp your right ankle with your left hand. Pull your right heel as far as you can. Hold this position for thirty seconds. Repeat as needed on the other side. Please do not forget to hold for 10 seconds for this stretch.


Seated Split Stretch: Stretch inner thigh

Starting Position: Sit on an exercise matt-last and spread your legs as far as you can. Movement: Lean to your right and your fingertips. Rest your hands on your toes or ankle. Hold this position for thirty seconds. Repeat as needed on the other side.
  

Butterfly Sitting: Year of the inner thigh

Starting Position: Sit on an exercise matt-last with your back straight. Movement: Bring the soles of your feet together and pull in closer to your body as you can. Allow your hands to rest on your feet or to apply light pressure to your 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 using your hands, be careful not to push too.


Sitting two hip: Exercise abductors and rear thigh

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


Lying Leg Pull: Total Exercise thigh

Starting Position: Lie on your back on a mat-last exercise with knees in the air and feet flat on the floor. Movement: Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as needed on the other side. Remember to hold for 10 seconds in each repetition.



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