Benefits of thigh exercises – Toned thighs are a great way to keep your lower body perfect. If the upper bod is looking chiselled and toned, it makes a greater physique if the legs are too kept intact.
Toned thighs are a great way to keep your lower body perfect.
If the upper bod is looking chiselled and toned, it makes a greater physique if the legs are too kept intact. But if one has to achieve toned legs, exercising is a must. For one, it requires some effort, including taking time out of your day to workout at the gym. But if you DO NOT find time to achieve a great workout, there’s no big deal in that as exercise can be done virtually anywhere, at any time. The main situation here is to be imaginative when working with a limited amount of space, time and equipment.
So without taking much of the time, here are 6 thigh exercises that you can try at your office desk or at home:
1. One-Legged Squat
This exercise requires your chair to be stable and make sure; it does not roll out under you very easily. Begin the position by sitting with your buttocks towards the front half of the seat and then keep one foot planted on the floor, with the other leg slightly raised. Then, place your hands on the arm rest of the chair for support and balance and slowly raise your buttocks off the chair about 6 inches. Try this position for one count and then slowly lower yourself back to starting position. Repeat this eight to 12 times.
2. Leg Extensions
Leg extensions is not as difficult it may seem. In this position, sit erect on your chair with your hands resting on the chair for control. Slowly, straighten one leg out in front of you and let it contract your quadricep muscle. Try this position for about three to five seconds, and then start again from the first position. Repeat this action between 12 to 20 times, and switch to the other leg.
3. Hip Flexion
In this position, one has to sit upright in the chair with your hands on the arm resting for support. Then, bend one knee slightly so that it is a little more than 90 degrees and slowly lift your leg up towards your body so that your knee away from the chest. Slowly lower your leg back to starting position. Try to perform 20 of these hip flexions on each leg.
4. Inner Thigh Adduction
While working on this position, it requires the inner thighs, which is a problem area for many women as they are likely to be the spot where fats are deposited. So to thwart the fat problem, try to perform an inner thigh press. This position can be used with an object that can be squeezed, such as a rolled up towel. Put the object between your knees and sit up straight with your abs popped in. Then, squeeze the object with full force and try holding it for a few seconds hold for a few seconds. Repeat this exercise for 20 minutes.
5. The Lean
This workout begins with your feet shoulder-width apart and the arms down at the sides. Then take a step crossway back with the right foot and then try to bow sideways from the waist toward the side where your right leg is firmed out. Try to reach your right arm up and left arm down and back toward your right calf. Try working with 10 reps.
6. Two-Thirds Jump Squat
This may require one to be agile and quick since in the two-thirds jump squat, one has to begin by standing with feet shoulder-width apart and arms at the sides. Then, lower your body into a squat position and then going two-thirds of the way down. Once there, try to quickly jump straight up with your arms pointed towards the ceiling. Once landed, try going back up again. Do 3 sets of 20 reps each.