Burn Fat from your Thighs virtually overnight

For women, strengthening and toning your muscles around the thighs is a great goal to have. Sometimes having a trim lower body is harder to achieve then a toned upper body. Keeping both upper and lower body in proportion will be the goal with the exercises we are going to detail. Many women get amazed at the quick results they can achieve when using the correct exercises. By combining a few simple exercises and a sensible diet and regular mild exercise, the results will come quickly.

Miracle claims about toning and weight loss are invariably complete nonsense.

The best approach with weight loss results will always be the correct exercise routines and addressing dietary issues. A friend who has studied nutrition and exercise for many years passed on the five exercises I will detail.

To achieve consistent results, in the first few weeks of your program do between 8 and 12 repetitions of the exercises I will detail below. Once you have completed the exercises for seven days straight you should consider increasing the number of repetitions by 3-5.

Each person that starts, a new exercise program has a different fitness level. So please consider these guidelines as flexible and dependent on your personal situation. If you are in a general weight and fitness range the suggested exercises below will be ideal, if you are carrying a lot of excess weight or have had serious health issues please visit your doctor and discuss your limits with them.

Straight Squat

With the straight squat, you need to find a room in your house with a vacant wall. Push you back flush against the wall and then position your feet so they are exactly shoulder length apart. Keeping your back against the wall, slide down the wall.

As you gain confidence with this exercise, rather then coming straight back to the starting position begin  to hold the squat position for a count of Ten seconds each time you drop down. Professional skiers use this exercise and they hold the downward squat position for as long as two minutes. I am not suggesting you should do that but ten to fifteen seconds on each repetition will tone and strengthen the front of your thighs quite quickly

 

Free Weight Squats

If you are not accustomed to using free weights like barbells or dumbbells make sure you purchase or borrow very light weights. As the months pass, you can always start to use heavier weights for this exercise. Place a dumbbell in each hand and lower each arm out straight against your legs. Let the weights hand down at your sides and relax.

A typical weight for a dumbbell will be about 3lbs when you are starting out and remember it is always easy to do a few extra repetitions to compensate if you feel your weights are to light in the beginning.

Simply follow the instructions that I explained for the straight squat and lower yourself down whilst using the added advantage that the free weights will supply. The most impactful part of this exercise is when you raise up from the squat position as that really gives the front of your thighs a great workout.

 

The Drop Zone

The idea behind this exercise is to build real strength in the thighs and also to tone the front and side muscles of the legs. Using the dumbbells you used in the last exercise, lift each one parallel with each of your shoulders. Start by again standing against the wall with your back pushed firmly flush against the wall. Step forward away from the wall with your left leg making a comfortably long stride, lower your right knee until in touches the floor gently whilst holding both dumbbells at shoulder position.

After each repetition, repeat the exercise by pushing the alternative leg forward and lowering onto the opposite knee. If you are carrying, a lot of weight try this exercise just holding your hands up in dumbbell position and only step forward a small way instead of a long lunge. If you can’t quite imagine how to hold the dumbbells up just imaging waving to someone across the room and lower the wave to be in line with your ears and above your shoulders.

 

Snake on the Ground

If you don’t have a yoga mat you can just lie flat on the ground for this one but a mat will make things just a little more comfortable.

Start this exercise by lying completely flat on the ground. Placing legs tightly together. Reach back and grab your left leg. With your right hand and gently pull your ankle down as far as you can. Hold your ankle down for about the count of sixty seconds and then repeat on the other side using your left hand to reach out and grab your Right ankle.

Whilst down in this position to strengthen your back for the squat position exercises lie completely flat and raise the top half your body about up as far as you can and hold for twenty seconds. This exercise will build core strength and enable you to complete the squat exercises more powerfully.

 

Ball on a Wall

For this exercise, you will need to purchase a large rubber exercise ball also known as a Swiss ball. This piece of equipment will be used for so many different exercises’ it is differently a great investment.

Leaning against the wall with your feet shoulder length apart and then roll the ball between your back and the wall. Place the ball so it sits between your middle and lower back.

Start by bending your knees and then slide down the wall along the ball until the upper part of your thighs become parallel with the floor. Stop and hold this position ideally for about ten seconds and then push yourself back to the top of the ball.

Rolling against the ball has a number of benefits including building strength into your quadriceps and glutes.The additional toner that will happen to the front part of your thighs if you do this exercise over time will be dramatic.

The Five exercises that I have outlined here, will have great impact particularly if combined with a good diet and regular exercise. Please also be conscious that if you have not exercised for years or if you are carrying a lot of extra weight you should visit your doctor. To check that these exercises, are not putting to much stress on your body.

If you really want to lose weight a combination of diet and exercise are the only two things that get a consistent result.

In the next few weeks I will write some additional exercises’ that will cover the following body areas.

 1. Abdominals

 2. Shoulders

 3. Chest

 4. Back

 5. Hamstrings

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