Strength Performance Network

8 Tips for the Most Effective Thigh Workout

If you want to look really attractive in any outfit or be able to once again wear that skirt or jeans you wore before you gained some weight, you most certainly need to find the right balance of fat and muscles in your thighs. They don’t need to be skinny, since only toned thighs are sexy thighs. The exercises for your thighs will also benefit your calves, quads, hamstrings, glutes, tensors, adductors, while other thigh muscles will build lower body strength, improve posture, burn calories and build lean muscle. So, what are the best exercises that can get you back in shape or help you remain fit and slim?

Warm up

No matter how eager you are to start working on your thighs, you should always remember to warm up and stretch before doing toning exercises (or any other exercises, for that matter). Your body needs to be prepared for what’s to come and by increasing blood flow to your muscles and improving the flexibility of your muscles and bones, activating the central nervous system and reducing the risk of sore muscles and injury, you’ll not only minimise the risk of injuries, but also be able to make the most of your exercises.

Squats

Probably the most popular and one of the best toning exercises are squats, which also sculpt the butt, hips and abs. They owe their popularity, among other things, to the fact that they don’t strain your back, since they’re done while standing up and without extra weight. If you need balance or extra support, you can do your squats standing alongside a wall or next to a chair or the edge of a table with one hand on the object. Try not to pull on it or push off from it.

Lunges

Another great exercise are lunges, which also work your butt and abs. Both legs need to be used at the same time, which means they’ll get much stronger soon. A lunge is basically any position of your body where one leg is positioned forward with knee bent and foot flat on the ground, while the other leg is behind. It is a great cross-training and fitness exercise.

Assault air bike

There are many good reasons while modern assault air bikes are so popular. The assault air bike is a low-impact, high-output cardio machine that combines the arm action of a cross-country ski machines and the workout you get on stationary bike. The faster you go, the higher the resistance. It’s very effective when it comes to fat burning and toning your thighs.

Plank leg lifts

Everyone knows that the traditional elbow plank pose works your arms, core and back, but when we add leg lifts, we specifically target the glutes while improving our overall posture and stability. Begin in the traditional plank pose, lower your body onto your forearms, letting your elbows touch the mat. Lift your right leg behind you and lower your foot to your mat. Repeat this lift-and-lower motion with each leg ten times. Don’t forget to keep your shoulders drawn back and your hips in line with your shoulders. Only with your core tight and glutes engaged can you ensure the best results.

Step-ups

These resemble one-legged squats and the repetitive movement will work your thighs, hips and butt. What you need is a knee-height plyometric box or raised platform. To limit stress on the knee, make sure you step onto the centre of the box.

Box jumps

Once you get your plyometric box out, you can also try box jumps. This explosive workout is a fantastic way to tone your legs, core and butt. When you land on the box, drop your hips to absorb the force and don’t lock your knees and quads, because this can hurt your knees.

Walking

Yes, walking, as an aerobic activity is very good for toning your legs. So, try to walk whenever you can and if possible try jogging or running. If that’s not an option, start walking up hills to make the most of your time outdoors.

If you follow these tips and make sure you eat a healthy and balanced diet, you’ll definitely notice how your thighs get more toned and attractive. That means you’ll look great in whatever you choose to wear and that your body will be much stronger and healthier.



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