10 Exercises to Luscious Legs
Let's face it-nobody wants to be pear-shaped, that bulge over the hips and the "Jodhpur
thighs" are not exactly appealing. Unfortunately for women this is exactly where fat is most
likely to accumulate, often with the "Orange-Peel" effect of cellulite. This needs to be attacked on two fronts, the first being diet and the second being exercises that lengthen and strengthen. When you perform these leg stretches, you should feel it pulled out to its full extent, all the way from the hip socket to the pointed toes. A fitness program composed of these thigh trimmers can help you possess elongated thigh.
Read on:-
1. THE OUTER THIGH BLASTER:- If practiced regularly, this exercise will really firm
up the outsides of the hips and thighs and strengthen the lower body. Stand by facing the
wall with your hands at chest level and flat against the wall. Keeping your spine neutral,
take on leg positioned at knee level out to the side. Exhale as your leg travel away from
your body, inhale as you bring it back. Repeat 10 times with each leg.
2. INNER THIGH LIFTS:- If performed correctly can work wonders with the most
complained area, the inner thigh.
(a) Lie on the side, propped upon one elbow or lying down flat along an outstretched arm.
Bend top leg over you, bending your knee and place the foot on the floor. Extend the
lower leg and flex the foot.
b) Lift the lower leg about 15cm off the floor 16 times. Now repeat for another 16 with
your foot pointed. Repeat the whole exercise on the other side. For detailed instructions
and demonstration click here
3. FACE DOWN LEG LIFTS:- If you are weak or have back pain, you can begin with
this buttock tightening exercise. Lie face down with your forehead resting on your hands.
Keeping your stomach pulled in and hips pressing, exhale. As you inhale, lift one straight
leg up only as high as comfortable. Do 10 lifts and repeat on other side. For detailed
instructions and demonstration click here.
4. QUAD LIFT:- Sit with your lower back against the wall, one knee bent, the other leg
stretched straight with foot flexed. Hold the bent knee. Inhale. As you exhale, tighten the
upper thigh muscles and lift the straight leg as high as you can. Inhale, lowering the leg
almost to the floor and repeat 10 times. Change legs and repeat. For detailed instructions
and demonstration click here.
5. FOOT PEDALING:- Stand on one leg straight, foot flat on the floor, and the other
knee bent with your heel of the floor. Breathe rhythmically and shift your weight from. One
foot to the other in a pedaling motion.
6. DEEP TWIST:- Stand with your feet wide apart, hands on the inside of the knees,
thumbs pressing out. Inhale. As you exhale press your left shoulder down as you look over
your right shoulder. Inhale and return to center. Exhale and repeat on the opposite side.
Repeat 5-10 times on each side.
7. SITTING SIDE STRETCH:- Sit on the floor with legs wide apart. With your left palm
flat on the floor and your right arm raised, inhale. As you exhale, bend to the side and hold
to a slow count of 5. Inhale as you return to the center, and exhale as you repeat to the
other side. Repeat 5-10 times on each side.
8. STANDING LEG EXTENSION:- Stand with your hands resting on the back of a
chair or table. Inhale. As you exhale, slowly lift one leg, keeping your hips stable. Repeat
10 times on each side.
9. OPPOSITE LEG AND ARM LIFT:- Lie on your stomach, keeping your waist pulled
in off the floor. As you exhale, slowly raise one arm and the opposite leg. Repeat 10 times
on each side, alternating sides.
10. These exercises do wonder if combined with an AEROBIC WORKOUT for at least
30 minutes 3-4 times a week. Do not forget to warm-up and stretch before a cardio
workout to prevent and minimize injury or sprain.
If practiced regularly, these exercises will firm and trim down your thighs. Alignment is
very important for these exercises, so follow the directions carefully, letting the movement
flow rather than "throwing" the leg.
