Exercises for shapely thighs that you can do at home
Slim and shapely thighs are the dream of every woman. Check out how you can slim this part of the body and make your legs look awesome.
Lift up on your toes
Stand with your legs slightly apart, facing a wall. Lean against it to feel stable and confident. Then, lift yourself up on tiptoe while keeping your thigh muscles tightly clenched. Hold this position for 10 seconds and slowly lower your heels down. Do 30 raises on your toes, and then increase that number by one raise every workout.
Standing leg raises
Stand in an upright position with your feet hip-width apart. Lift your right leg to the side and perform pulsating movements for about 10 seconds. To make it easier, you can stand near a sturdy piece of furniture or door frame if you have trouble with balance. Perform 20 raises for each leg in 3-4 series.
Supported Kneeling Leg Toss
Kneel on the mat and support yourself with your elbows so that they are set at shoulder width. Your knees, in turn, should be in line with your hips. Keep your back straight and your abdomen pulled in. Your head must be an extension of your back, so don’t try to tuck it between your shoulders. Execute the throw of the right leg to the back. Make sure the movement is smooth and exhale deeply when pulling the knee up to the abdomen and inhale when throwing the leg back. Perform 20 leg extensions for each leg in 3-4 series.
Leg raise while lying on your side
This is another exercise that does not require you to use any additional gadgets. Lie on your right side so that you are resting on one arm. Leave your legs straight at the knees. Raise your left leg slowly and start pulsing it slightly upwards for 10 seconds, then return to the starting position. Perform 20 raises for each leg in 3-4 series.
This is an ideal exercise for the back of the thighs. Stand upright with a slight stretch as if you were doing a squat. Then perform a half squat and straighten both arms in front of you. Then, swing your arms backward and jump up at the same time. Land softly on the floor and return to the half squat position. At first, do 15-20 jumping jacks in 3-4 series.
Squeezing a ball in a squat
Provide yourself with a small ball or pillow. Perform a squat so that the knees do not protrude beyond the toes, and the back is straight at all times. Place the ball between your knees and try to squeeze it firmly for at least 20 seconds with each squat. Perform 15 squats in 3 series. Increase the number of squats by one over time.
Lying gluteus maximus
Lie comfortably on a mat and bend your legs at 90 degrees to your knees. Place your feet on a sturdy couch or exercise ball. Let your arms stay along your torso. Lift your buttocks, pinning them firmly together. Your back should form a single line with your legs. Hold your back and buttocks up for about 10 seconds, then return to the starting position. Perform 25 repetitions in 3-4 series.
Stand slightly apart and spread your legs so that your feet are pointing outward. Your posture should be upright at all times. Then slowly descend into a squat. Your knees should be in line with your toes, and your back must remain straight. For ease, support yourself with your elbows against your knees and hold the squat for 30 seconds, then return to the starting position. Do about 25 squats in 3-4 series. Increase the number of reps over time.
This is a very popular exercise that also helps in losing abdominal weight. All you need is an exercise mat and a comfortable outfit. You can end your workout with scissors.
Lie down comfortably on the mat so that your arms are placed along your body. Your legs must remain straight at the knees. Then lift both legs slightly upwards, without pulling your lumbar region away from the mat. Start crossing your legs slowly. Your abdomen should be tense all the time, as well as your thighs. Change the position of your legs smoothly, so that once the left leg is on top and once the right leg is on top. Perform about 20 repetitions. Start with 2-3 series, and increase the number over time.
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