What will you need:
Step 1: Watch what you eat. Add more protein and fiber to your diet. Fiber keeps your body lean and healthy, while protein helps to boost up the effects of your exercise.
Step 2: Do jumping rope 3 to 4 times per week. This is a good thigh exercise and is an excellent warm up or cool down routine. Start by turning the rope forward and alternately jump your legs using the jogging pace. Slightly bend your knees to keep the impact low as you jump and keep your back straight when doing the entire procedure. You can increase the difficulty of your execution by jumping both your legs at the same time instead of doing the jogging pace or step.
Step 3: Ride an exercise bike, swim, jog or go brisk walking. These are excellent aerobic exercises that trim your thighs and your whole body. For an effective hit on your thighs, try to stand up instead of sitting down in an exercise bike and pedal as fast as you can. For swimming, paddle your legs more as you go over with your strokes, especially when you’re doing the back stroke. Jog 3 to 4 times a week. You can incorporate it with brisk walking if you choose to. Begin by jogging at a comfortable pace for about 30 seconds and then brisk walk until you have enough energy to jog again. Execute this alternating jog and walk cycle for 25 to 30 minutes, three times per week.
Step 4: Execute squats three times per week. Start by having your own body weight as a resistance for the first three weeks of your squat routine. Stand upright with your feet shoulder width apart. Inhale as you lower yourself to a squat–bend your knees, keeping your knees from extending past your toes, until your thighs are parallel to the ground. Then exhale as you go back to standing position. Make sure to keep your back straight during execution. Do this procedure in three sets of 10 repetitions. Gradually increase your resistance after the first three weeks by performing it with dumbbells on both hands. Then later, you can increase it up to using a Smith machine or barbell.
Step 5: Perform some dumbbell lunges. Begin by standing upright, feet shoulder width apart, with dumbbells in both hands. Just relax your arms and shoulders to allow the dumbbells to hang down to the sides of your body. Step your right leg forward as far as you can, while you keep your left leg in place. As your right foot lands in front of you, bend both your knees to lower your body. Then step your right foot back to starting position. Now step forward using your left leg. Repeat the right and left alternating lunge 10 to 15 times. When you flex both your knees, make sure that the knee of your front leg (the one stepping forward) is not flexed beyond your front toes; and as for your back leg (the one in place) make sure that it does not touch the floor as you flex.
Step 6: Do the lying leg curls. Position yourself on the hamstring machine on your stomach (prone position); hold on to the hand-grips and place both your feet below the attached weights. Inhale as you carefully curl the weight up as in bringing your feet towards your buttocks. Then exhale as you lower them back down. Repeat this procedure 10 to 12 times and relax. Do not allow your bottom to arch up as you pull the weight toward your back side. If this is happening, you may have too much weight.
Step 7: Execute some leg raises. Lay flat on your back on an exercise mat. Inhale as you elevate your legs and exhale as you bring them back down without letting them touch the floor. Maintain your legs elevated at about 1 to 2 inches up from the floor and make your legs stop on that level as you bring it back down from elevation. Repeat this procedure 10 times and relax.
And here are some tips:
Make your moves smooth and rhythmic as you perform all these exercises, especially the ones with weights, to avoid straining your muscles.
Do not overuse your muscles by exercising too much.
For optimum results, consult a personal trainer before beginning an exercise routine.
If there is pain during execution of any of these exercises, discontinue the procedure and contact your doctor right away.
Consult your health care provider before begining any weight loss and/or exercise program.
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