- Engage in total body strength training workouts two days per week to increase lean muscle all over your body. Include exercises to target each major muscle group. Perform exercises such as bent-over dumbbell rows for back, pushups for chest, stability ball crunches for abs, triceps overhead press, barbell curls for biceps, squats for legs and lateral raises for shoulders. Perform each exercise for one set of 20 repetitions. Rotate through the circuit of exercises three times. Use weights that are heavy enough to push your muscles to failure by the last few repetitions of each exercise.
- Perform two lower body workouts twice per week to tone the thighs, butt and calves. Incorporate a combination of compound exercises that work multiple muscles at the same time and isolated exercises that target one specific muscle group. Execute compound exercises such as leg presses, lunges and dumbbell squats to recruit the quadriceps, hamstrings, glutes and calves. Perform isolated exercises such as leg extensions for quadriceps, hamstring curls and standing calf raises
- Participate in high-intensity interval training or HIIT cardio three to four days per week to melt stored body fat. Run on the treadmill for 30 seconds and walk for 60 seconds to recover, or sprint on the stationary bike for 30 seconds at a low resistance level and pedal at a slower pace with a high resistance level for 60 seconds. At a minimum, allow 24 hours of rest between HIIT workouts.
- Eat healthy foods to help you lose body fat. Consume all-natural low-fat foods such as skinless poultry, lean cuts of beef, coldwater fish, nuts, seeds, fruits, vegetables and low-fat dairy. Stay away from processed foods, especially those advertised as “healthy,” which contain large amounts of chemical sweeteners, preservatives, sodium and fats that may contribute to fat storage.
(Source: health-heaven)
The most efficient three inner thigh exercises are:
-Inner thigh firmer
-Outer thigh lift
-Inner thigh firmer using a stability ball or pillow
The process of practicing these three inner thigh exercises is as follows:
Inner thigh firmer:
In this exercise to reduce thighs, you have to first lie on the left side of your body.
You have to keep your head on rolled-up towel or something for proper alignment of your hips, shoulder and your head.
Now you have to extend your left leg straight with the foot by bending your right leg and resting it on the floor in front of you.
You have to lift your left leg slowly for about six inches and hold it like that for some seconds and lower down your leg gradually.
Perform the same exercise by rolling down to right.
For obtaining good results, you should perform this exercise 10 minutes each side.
Outer thigh lift:
In this exercise to reduce thighs, you have to lie on the left side of the body by folding your left arm and keep it behind your head for proper alignment.
Now you bend your left leg and extend your right leg up to the angle of 45-degrees in front of you.
Now slowly lift your right leg up to six inches off the floor in very controlled motion.
Hold it for some time and then lower down it slowly.
Perform the same exercise by rolling down to right.
You should do this exercise for 10 minutes each side to obtain the better results.
Inner thigh firmer using a stability ball or pillow:
First you have to lie back on the floor by placing a large pillow or small swiss ball centrally in between your two legs.
Now you have to squeeze the pillow or ball smoothly by applying pressure from both legs onto the sides of the pillow or ball.
You should hold in the inner phase for 3 seconds before releasing and repeating again.
This is one of the easy inner thigh exercises that you can perform it by lying on your bed.
You should repeat this process for 10 times.
Squat with Ball
The Flamingo Balance
Plyometric Squat
The Single-Leg Circle
Lunges with Dumbbells
Toe Squat with Overhead Reach
Sun Salutation
Plie
Pick-Up Squat
Outer and Inner Thigh Kick Stretch
(Source: health-heaven)
Lie faceup with knees bent, a weight in each hand. Lift hips as you extend left leg up and straighten arms above chest, palms facing each other, to start (as shown). Lower hips and leg to ground and dumbbells out to sides (hovering just above ground). Return to start. Do 12 reps. Repeat on opposite side.
