Top thigh and leg exercise for women

by | May 1, 2017

Having toned legs and thighs is a dream of almost women. It will improve your appearance and increase your confidence to wear lovely dresses. You have to eat healthy foods, as well as practice suitable workouts, which contribute to change your appearance. These exercises help you to shape your legs and inner thighs from every angle.

Flamingo Balance Exercise:

The flamingo balance exercise is a full lower body workout utilizing many major muscle groups. Major muscle groups utilized during the flamingo balance exercise are: Gluteus maximus, Gluteus medius, Gluteus Minimus, Quadriceps, Hamstrings, Tensor Fascia Latae, and other hip flexor muscles.

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How to do it:
1. Holding a dumbbell in your right hand, stand with your left hand on your hip.
2. Bend Knee of the leg balancing slightly, while keeping the other leg straight.
3. Move the lifted leg backwards and simultaneously move opposite arm forward pointing outwards.
4. Complete the movement with a biceps curl.
5. Move leg and arm back to ground and hip position using the opposite movements.
6. Repeat with other leg and arm until desired repetitions are completed.

Squat with ball:

Ball squats are a great exercise for anyone, no matter their age, weight or ability level. This exercise not only can help you increase muscle mass and tone your legs, but will also improve your agility.

2

How to do it:
Place the ball between the wall and your lower back, walking your feet out slightly.
Lower your body toward the floor in a squat position as you continuously push back into the ball.
Straighten your legs, keeping your weight over your heels to return to standing position.
Complete 10 to 15 repetitions.

Skater lunge:

The targeted muscles in this exercise are the glutes, quadriceps and the core. The skater lunge is a combination of high and low intensity workout.
3
How to do it:
1. Begin with feet shoulder-width apart and the arms at your sides.
2. Take a large step backwards with your left leg and cross it diagonally behind the right leg. Meanwhile, extend your right arm out to the side and swing the left arm across the hips.
3. Hip about 2 feet to the left and come back to the beginning stance.
4. Repeat with the other leg; that’s one set. Do 3 sets of 20 reps.

Chair twist:

Chair Pose with twist strengthens the muscles in the legs and opens the muscles of the back. Chair twist increases the flexibility of the spine and back and stretching the shoulders.
4
How to do it:
1. Stand tall with legs together and inhale to reach arms straight up overhead.
2. As you exhale sit back over your heels until knees are at a 90 degree angle.
3. Pull hands in a prayer position into your chest as you slide your shoulder blades down.
4. Hold while you inhale and as you exhale twist your left elbow across your knees. Press your elbow against the outer edge of your right knee. Be sure to keep your heart above your hips. Hold and breathe for 30 seconds.
5. Return hands to centre and switch sides.

Gate Swings:

The gate swings is a great cardio move that also trains your legs, glutes, and core muscles. This move is a great warm-up because it activates your core and stabilizing muscles in addition to targeting those inner thighs.

5
How to do it:
1. Stand on your left leg with your hands clasped behind your head.
2. Bend your right knee and swing your leg up and across your body, right foot flexed. Without putting your right foot down on the floor, sweep your right leg out to the right side.
3. Repeat 10 times back and forth with the right leg, and then 10 times with the left.

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