Thigh Exercises to Lose Weight
When you want to lose weight, it is important that along with exercises, you eat a low fat diet. People who workout, however, do not stretch after the session. It is important to stretch after the workout to lengthen the muscle. If you do not do so, you are bound to get bulky thighs. With the thigh exercises to lose weight, will you not only lose weight, but also have well-toned thighs. Many of them don't require any equipment, they are easy and can be done in the confines of your home. The result will take approximately 4 to 6 weeks to be apparent.
Hamstring
This is a very good task for fat loss. Stand with your feet, which should be shoulder-width apart. Bend your knees a little. Now, slowly bend forward down from your waist. Twist a little to your right, and clasp hold of your right ankle with both hands. Bend a little more, as you push your upper body towards the floor. Now, hold this position till you count till 20. Release your ankles and slowly come up. Then repeat the same on your left side. Repeat this at least 10 times on both sides. It will help you lose fat around your gluteal muscles and your hamstring.
Quadriceps
Wall Squat: This is recommended for girls. You can do this with a ball as well. Lean your back on the wall. If you are using the ball, place it at your lower back. Keep shoulder distance between your feet, and keep your feet at a distance of about a foot from the wall. Point your toes slightly outwards. Make sure you are putting equal amount of weight on both your legs. Remember to keep your heels well placed on the floor, do not lift your heels. Squeeze your glutes as you slide down to a squatting position. Hold in this position till you count till 10. Come up to the starting position, and repeat the task 15 times.
Dumbbell Squat:This is similar to a wall squat. The only difference is that you do not lean on the wall, and you need to hold a dumbbell in both your hands. As you go down as if you're sitting down on a chair, make sure your knees do not cross ahead of your feet. Hold in the position till you count till 10, and repeat it 15 times. If you are doing this at home, instead of dumbbells, you can make use of water bottles filled with water, in both your hands. The effect will be the same as using dumbbells.
Lunges: If you are working out at a gym, you can make use of a barbell as well, however it is not a necessity. Stand with shoulder distance between your legs. Keep your body straight. Now, take a deep step ahead with just one leg and lower your body. As you do this, remember to keep the knee of the leg behind locked, as there is a possibility that you will hurt yourself. You can try to touch your rear knee to the floor. If you cannot do that, try going down as low as you can. With practice, eventually, you will be able to go down. Shift your weight on your back leg so that no injury is caused to the leg in front. Slowly come up. Do this for at least 15 counts per leg. Repeat the same procedure with the other leg as well.
Inner Thigh Exercises
Butterfly: This is one of the best activities. Sit on a mat on the floor. Touch the soles of your feet to one another, and keep your back straight. Pull the soles as close as you can to your body. Keep holding the feet, and press the feet towards the ground. This will apply some pressure on your inner thighs. Now, try moving your legs as though a butterfly flaps its wings. Repeat this at least 25 to 30 times. Then, hold with your thighs pressed on the ground till you count 20.
Sleeping Leg Lifts: Lie on one side on a mat. Support your neck with your hands. Make sure your feet and hips are one on top of the other. Now, bring the leg on top in front of you. Lift the bottom foot off the ground to about 6 to 8 inches. Hold in this position till you count till 20. A slight variation can be to lift your leg up and down, without touching the floor. Repeat this for the other leg. This activity will help you burn fat as well.
Doing these workouts thrice a week will help you in losing weight as well. On each alternate day you can undertake some aerobics to hasten the process.
Disclaimer: This Buzzle article is for informative purposes only, and should not be used as a replacement for expert medical advice.
Hamstring
This is a very good task for fat loss. Stand with your feet, which should be shoulder-width apart. Bend your knees a little. Now, slowly bend forward down from your waist. Twist a little to your right, and clasp hold of your right ankle with both hands. Bend a little more, as you push your upper body towards the floor. Now, hold this position till you count till 20. Release your ankles and slowly come up. Then repeat the same on your left side. Repeat this at least 10 times on both sides. It will help you lose fat around your gluteal muscles and your hamstring.
Quadriceps
Wall Squat: This is recommended for girls. You can do this with a ball as well. Lean your back on the wall. If you are using the ball, place it at your lower back. Keep shoulder distance between your feet, and keep your feet at a distance of about a foot from the wall. Point your toes slightly outwards. Make sure you are putting equal amount of weight on both your legs. Remember to keep your heels well placed on the floor, do not lift your heels. Squeeze your glutes as you slide down to a squatting position. Hold in this position till you count till 10. Come up to the starting position, and repeat the task 15 times.
Dumbbell Squat:This is similar to a wall squat. The only difference is that you do not lean on the wall, and you need to hold a dumbbell in both your hands. As you go down as if you're sitting down on a chair, make sure your knees do not cross ahead of your feet. Hold in the position till you count till 10, and repeat it 15 times. If you are doing this at home, instead of dumbbells, you can make use of water bottles filled with water, in both your hands. The effect will be the same as using dumbbells.
Lunges: If you are working out at a gym, you can make use of a barbell as well, however it is not a necessity. Stand with shoulder distance between your legs. Keep your body straight. Now, take a deep step ahead with just one leg and lower your body. As you do this, remember to keep the knee of the leg behind locked, as there is a possibility that you will hurt yourself. You can try to touch your rear knee to the floor. If you cannot do that, try going down as low as you can. With practice, eventually, you will be able to go down. Shift your weight on your back leg so that no injury is caused to the leg in front. Slowly come up. Do this for at least 15 counts per leg. Repeat the same procedure with the other leg as well.
Inner Thigh Exercises
Butterfly: This is one of the best activities. Sit on a mat on the floor. Touch the soles of your feet to one another, and keep your back straight. Pull the soles as close as you can to your body. Keep holding the feet, and press the feet towards the ground. This will apply some pressure on your inner thighs. Now, try moving your legs as though a butterfly flaps its wings. Repeat this at least 25 to 30 times. Then, hold with your thighs pressed on the ground till you count 20.
Sleeping Leg Lifts: Lie on one side on a mat. Support your neck with your hands. Make sure your feet and hips are one on top of the other. Now, bring the leg on top in front of you. Lift the bottom foot off the ground to about 6 to 8 inches. Hold in this position till you count till 20. A slight variation can be to lift your leg up and down, without touching the floor. Repeat this for the other leg. This activity will help you burn fat as well.
Doing these workouts thrice a week will help you in losing weight as well. On each alternate day you can undertake some aerobics to hasten the process.
Disclaimer: This Buzzle article is for informative purposes only, and should not be used as a replacement for expert medical advice.
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