The thighs and butts can be a problem area for some. Toning the thighs takes time and discipline as they are made up of four groups of muscles, but with proper cardio and toning, you can achieve great results.
Leg presses, leg extension and leg curls are few ways to get rid of unwanted thigh fat in the gym. But, it is not necessary to hit the gym you can get the desired results in the comfort of your home too.
Follow these simple workouts to tone your thighs and bring them back in great shape and that too without the use of expensive gym equipments.
Squats: Squats are very effective for toning the difficult inner thigh muscles. Stand with your feet slightly apart. Now bend in a sitting position until your thighs are parallel to the floor. If you want you can keep your arms parallel to the floor too. Stay in this position for 30 seconds before returning to your starting point. Ten to fifteen repetitions of this simple exercise as part of your routine is great to tone your thighs.
The Single-Leg Circle: Lie on the mat with your arms by your sides and your palms facing down. Raise your left leg toward the ceiling, and rotate it slightly outward. Inhale, and trace a circle on the ceiling with your left leg. Moving your whole leg, but keeping your hips still. Trace the circle 5 times in a clockwise direction and then 5 times in anti-clockwise direction. Switch legs and repeat 5 times.
Lunges: This is a very effective exercise to get your thighs into great shape as they target the hamstrings and the quadriceps. Stand with your feet slightly apart and flex your abdominal muscles. Step forward with your right leg, while your torso stays straight. Bend your knee until it forms a 90-degree angle. Push into your heel and return to your starting position. This exercise is very effective for the thigh and butt muscles. It elevates the heart rate and help to burn fat faster. Jump lunges can also be performed to strengthen the lower body.
Leg lifts: Do leg lifts to target leg abductors and adductors which are located on the outside and inside of the thigh respectively. Stand straight keeping your hip, knee and ankle in proper alignment Place your hand on a wall or chair if you need support to balance your body while doing this exercise. Now, shift your weight to the right leg and, without tilting the torso, lift the left leg straight out the side. Lower the leg without resting it on the floor and repeat for 1-3 sets of 12-16 reps on each leg. Leg weights or resistance bands can be used to increase resistance and challenge the muscles more intensely. You can do these leg lifts either by lying down or while standing.
Now, what are you waiting for? Go ahead and show your toned legs.