Try adding a set of 5- to pound dumbbells free weights have tons of benefits! Target your upper legs from every angle with this thigh-slimming exercise designed to hit your inner thighs, quads, hamstrings, and glutes. Take a wide step to the side with left foot right leg should stay extended , and bend left knee, pushing hips behind body. Keep back flat, eyes looking straight ahead, and reach both arms on either side of left foot, touching the ground with fingertips.
Push off the left leg and shift weight back into the right foot, reaching both arms up to the ceiling while bringing left leg across the front of body and tap left toes on the floor, just past right leg. That's one rep. Form Tip: Focus on squeezing your inner-thigh muscles and drawing your abs in tight on the crossover tap to help with balance and control during this thigh-slimming workout move. This deep lunge and balance combo will help strengthen thighs and improve your balance.
Reaching towards right foot with both hands and hinging slightly forward from hips, bend both knees into a low lunge be sure to keep right knee lined up over right ankle at the bottom of lunge. Don't let knee extend past your toes. Left knee should be pointed straight down to the floor like a sprinter about to start running. Next, press weight into right leg and push down through right foot, standing up out of the lunge, lifting left leg off the floor and straight up behind hip. Upper body should maintain the hinged forward position while standing, with back straight, abs tight.
Balance for one count and then lower back down into the lunge. If it's too hard to stand on one leg, try tapping left foot lightly on the floor behind body while standing up out of the lunge. Form Tip: As you stand out of the lunge position, focus on one point on the floor in front of you. This will help you balance at the top of the move.
This thigh-slimming exercise helps burn more calories while you work the power fast-twitch muscle fibers in your legs — a killer combo for trimmer thighs. Stand with right foot forward, left leg back and lower into a runner's lunge, reaching left arm towards right foot and extending right arm behind body.
Push off the floor with both feet, jumping straight up, scissoring legs midair, and land back into a runner's lunge with left leg forward, right arm reaching across. If an injury prevents you from jumping, try quickly alternating legs with a rear tap instead of the jump. Form Tip: Start slow to ensure proper form on your landing always keep your knees behind your toes on the front leg of your lunge.
Progress into a faster speed for this thigh-slimming exercise when you're ready to advance. This multi-directional lunge see how to ace perfect lunge form helps build coordination and control while also toning and tightening your quads, glutes, hamstrings, and inner thighs.
Take a wide step with right foot out to the corner of the room at a degree diagonal angle , bending right knee and reaching arms and upper body forward over right thigh back leg should be straight, with heel lifted off the floor. Try to touch the floor, on either side of right foot, lightly with your fingertips.
Form Tip: As you stand back out of your lunge, focus on drawing your abs in tight, squeezing your inner thighs together, and maintaining good posture. This ballet-inspired thigh-slimming exercise targets both the inner and outer legs.
Stand with hands on hips, heels pressed together and toes rotated out to the sides about 45 degrees. This quick plyometric plyo interval will get your heart pumping and tone your hips, thighs, and glutes. BTW: here's everything you need to know plyometric, aka jump-style training. Step right foot out to the side about hip-width apart and bend knees, holding both arms in front of body, sitting back into a squat.
Press hips behind body as if reaching back for a chair and keep chest lifted and eyes forward. If the inner thighs are one of those areas you'd like to see some change, there are exercises that will strengthen the area, increasing muscle tone and slimming the leg. For best results, circuit through the following exercises doing one move after the next without resting four times a week, then finish up with 15 to 20 minutes of any cardio activity.
Start with your feet together, toes pointing forward, arms by your sides, with your head and neck straight ahead. To begin, take a wide "skate" step with your right foot to the right side, then drag your left foot toward it, reaching your left arm forward while bringing your right elbow back, as if you were skating.
Then, quickly change directions and repeat the movement on the opposite side. Repeat as many times as you can, alternating from left to right, for a total of one minute. This double-duty move not only tones and sculpts your inner thigh muscles, while you change directions quickly from side to side, it also burns off jiggly bulge. Look straight ahead and stand with your feet positioned about three feet apart.
Your knees and toes should be pointing out at about 45 degrees and your hands should be resting on your hips. This four-count move starts with a simple ballet plie.
Bend your knees and lower your hips towards the ground as low as you can. Keep your shoulders stacked over your hips, your back straight and knees pointing out over your toes. Dip down into the plie and hold it for 30 seconds. Slowly straighten your legs and slide your left heel into your right, squeezing your inner thighs together for a count of 30 seconds.
Take a big step back out to the left and repeat plie, then slide right heel in. Standing with feet hip-width apart, arms relaxed by your sides, look straight ahead. Step onto your left foot, brush your right leg forward off the floor and create a large circular sweep from left to right with your leg. Then step onto right foot, and repeat on the left. Repeat this move 10 times. This kick tones and slims your inner thighs as you help control your leg through a circular range of motion, while also stretching your inner thigh muscles as you open your leg to the side.
The key is to use low weight or resistance and perform lots of reps, so you don't add muscle. Your goals are totally achievable, and you can do it. The easiest way to get thinner thighs is to exercise everyday with a focus on your inner thighs and abdominals. You can try running or doing stairs on your own or joining a dance class of organized sport.
To complement your exercise, eat a healthy diet of lean protein, like fish and chicken, vegetables, and legumes like beans and lentils. Make sure to take in fewer calories than you will burn, and stay away from fatty and sugary foods like soda. To learn about other lifestyle changes that can transform your thighs, read on. Did this summary help you? Yes No. Log in Social login does not work in incognito and private browsers.
Please log in with your username or email to continue. No account yet? Create an account. Edit this Article. We use cookies to make wikiHow great. By using our site, you agree to our cookie policy. Cookie Settings. Learn why people trust wikiHow. Download Article Explore this Article methods. Tips and Warnings. Related Articles. Article Summary. Co-authored by Julian Arana, M.
Method 1. All rights reserved. This image may not be used by other entities without the express written consent of wikiHow, Inc. Perform reverse lunges to tone your thighs. Your thinner thighs can become a reality thanks to lunges. To do a reverse lunge, step 1 foot backward, then slowly bend both knees to lower your body toward the floor.
Stop when your front knee is at a degree angle, with your knee not going out past your toes. Slowly rise back to start to complete 1 rep. Keep your core and upper body in a straight line at all times. Do squats to strengthen your lower body.
Squats work multiple muscle groups to help you get the results you want. Spread your feet shoulder-width apart with your toes facing forward.
Engage your core to keep your upper body straight, then sit back and slowly bend your knees to lower your body toward the floor. Stop when your elbows are at the same level as your knees and hold for 2—3 seconds. Slowly rise back to the start position to complete 1 rep. Keep your weight pressed through your heels. Stop if you feel any pain. Try wall sits to target your thigh muscles. Wall sits are fairly easy to do but really challenge your muscles. Stand up with your back against a wall, your feet shoulder-width apart, and your arms by your sides.
Engage your core and thigh muscles, then bend your knees to slowly lower your body down the wall. Hold for up to 60 seconds before slowly sliding back up to your starting position. Use just your body weight for resistance. You may notice a burning sensation in your thighs during this exercise. However, stop doing it if you feel pain. Perform inner thigh lifts to work your inner thigh muscles. Lie down on your side on an exercise mat.
Bend your lower arm at the elbow and prop up your upper body on your forearm. Extend your bottom leg out with the outside of your foot facing down. Bend your top leg at the knee and bring it forward over your lower leg. Engage your core, glutes, and thighs as you slowly raise your lower leg. Hold for 2—3 seconds, then lower it back to the floor to complete 1 rep.
Don't use any added resistance since you're not trying to bulk up your muscles. Do outer thigh lifts to challenge your outer thigh muscles. Firm up your outer thighs with this classic move. Start by lying down on your side on your exercise mat. Bend your lower arm below you and prop up your upper body on your forearm. Extend both your legs and stack your top leg on your bottom leg. Engage your core, glutes, and thighs as you lift your upper leg as high as you can.
Hold for 1—2 seconds, then lower your leg back to start to complete 1 rep. Don't add any resistance, like ankle weights or a resistance band.
This might bulk up your muscles. Try scissor kicks to work both legs at the same time. Start by lying on your back on an exercise mat with your legs extended and your arms at your sides for support. Engage your core and glutes to raise your legs about 1 in 2. You don't need to add any extra resistance, since you're not trying to bulk up your muscles. Method 2. Do a HIIT workout if you want to do vigorous exercise. If you're short on time, go with high-intensity interval training HIIT so you can burn more calories in a shorter workout.
During a HIIT workout, you'll alternate between exercising at your maximum effort and slowing down to recover.
You can do HIIT with any type of cardio, such as running or cycling. If you want to choose your own cardio activity, set a time goal for your workout, like 15—20 minutes.
0コメント