Exercises for thighs.

Flabbiness, cellulite, and nasty “ears” on the thighs often force us to give up short skirts and shorts, and hide our favorite dresses and even swimsuits in the closet. This is due to female physiology - fat reserves are deposited very quickly, settling primarily on the hips. Special exercises for thighs will help you make your legs toned, which we will study in this review in the most detail...

The thigh can be divided into four zones: the front and back surfaces, the inner and outer parts. For maximum benefit, target your hips from all angles, favoring compound movements such as squats, deadlifts, and lunges. All movements are performed with your own weight, but as you train, you can add weights.

We always start the lesson with a warm-up - swinging your legs in different directions, a short walk or jog, and always a hot shower before training to really cheer you up...

Squats.

The first exercise in our arsenal will be squats. Your feet should be positioned shoulder-width apart or slightly wider, with your toes slightly turned outward. Taking a deep breath, we lower ourselves, and as we exhale, we rise. The knees should not fall in or go beyond the toes. And one more thing - do not throw your body down, the movement should begin with a smooth movement of the pelvis back - as if you were looking for an invisible chair standing behind you with your butt. It is advisable to squat as deeply as possible - because with this performance, not only your thighs receive a load, but also your buttocks, which also require attention...

Tilts.

Bend forward will help make the back of the thigh elastic. We place our legs, as before, shoulder-width apart, rest our arms on our sides or cross them in front of us, as during the Macarena dance. As you inhale, move your pelvis back and tilt your body without bending your legs. The lower back is slightly arched, the back is not hunched. For a second we enjoy the pleasant stretch in the back of the thigh and buttocks and, with an exhalation, return to the original position. When you learn how to perform this movement correctly, hold dumbbells or a body bar in your palms - then the exercise will turn into a Romanian deadlift.

Lunges.

The thighs receive significant load during lunges. We stand up straight, hands on our sides. As you inhale, take a wide step forward with one leg, descending as deeply as possible. As with squats, watch the position of your knee - it should not protrude beyond your toe. Without making sudden movements, as we exhale we rise, returning the leg back, and repeat everything with the other leg. Lunges can be made more difficult by taking a step back, sideways, or diagonally. In this case, the emphasis shifts to different parts of your thighs, which is also very useful.

Leg abductions.

The outer part of the thigh is designed to move the leg to the side. This is where the “ears” appear, and an exercise called “crocodile” will help remove them. We lie on our side, stretch out our legs, and use our arm bent at the elbow as a support. As you exhale, lift one leg up, hold it for a second, and then lower it back. As you train, you can add weights or tie an expander to your leg.

Leg information.

A fitball will help make your inner thighs firm and toned. In a lying or sitting position, you need to grab the projectile with your legs and squeeze it as hard as possible, holding the tension for several seconds.

Load and its intensity.

For slender legs, two classes a week will be enough. It is not necessary to perform all the movements at once; 2-3 per workout is enough. Squats or lunges always come first, followed by exercises for the hamstrings, and the workout ends with raises or flyes, depending on the problem areas.

Try to do at least 5 sets of each exercise. We rest no more than a minute between sets. When working with your own weight, we do 25-50 repetitions in one approach. When this load seems easy to you, pick up additional weight and reduce the number of repetitions to 20. We recommend finishing the workout with some stretching.

By regularly working on yourself according to our recommendations, after some time you will again take off your shorts and skirts and will again delight us men with your irresistible, seductive appearance, which is what we, our beloved ones, wish with all our hearts! If you have questions, ask them in the comments, we will answer...