Get Fit: 3 Thigh Exercises
Flabby-thigh be gone! You want it? You got it! There’s the traditional lunges and squats, but these exercise moves add a twist to those classics.
Stand with your feet hip-width apart, arms at your sides. Step back with your right leg and lunge until your knee is about an inch above the ground. (This is your Starting Position.) Keeping your weight on your front foot, stand up bringing your right knee in front of you and up in front of your stomach, or chest depending on ability. Without touching your foot to the ground, slowly swing your right leg behind you and back into the Starting Position lunge. Repeat 10 times, then switch legs and do 10 on the other leg. It’s important to keep your back straight, especially in the 2nd position— be sure not to hunch your shoulders forward to meet your knee.
To make easier: Allow your knee to touch while in the Starting Position lunge.
For added difficulty: Holding dumbbells, bring your opposite elbow to meet your knee when it’s in front of your chest, and squeeze your abdomen muscles.
To target your bum: Do the same motions but concentrate on keeping your weight on the heel of your planted foot, instead of spread evenly, and tightening your bum muscle.
Lay on your back with your arms by your sides, palms facing down, legs straight. Lift your right leg and trace the alphabet in the air, keeping your hips planted on the ground and abs tightened. Switch and do the other leg.
To make easier: Pick a word, instead of doing the entire alphabet. Then as you get stronger, move to a longer word…and eventually A-Z, baby!
Face away from a flat, medium-height surface (a chair, bench, etc.) and bend your knee behind you, resting the top of your foot on the surface. Keeping your hands at your sides, bend your front leg until it is about parallel with the ground. Stand back up. Repeat 10 times, then switch legs and do 10 on the other leg. Be careful not to lean forward when squatting— keep your back straight and shoulders square.
To make easier: Lower the height of your surface. You can also put another chair in front of you to hold on to for balance.
To target your bum: Do the same motion but move your planted foot further from the chair (or whatever surface you’re using), shifting your weight to the heel, and tighten your bum muscle.