Thigh Exercises That Are Easy To Do
Choosing right thigh exercises that will suit your unique goals and health condition can be a real challenge.
In order to see visual results, you need to do exercises that not only firm, strengthen and tone your thighs, but also burn the fat.
If you don’t do this, you’ll never learn how good your thighs can actually look.
Like many women, you may carry excess weight on your thighs, and it may be hard for you to lose weight in these areas even if you have done numerous thigh exercises before.
There are many specific thigh exercises that will help you tone and shape your legs and burn all the excess fat. With such exercise, you will certainly see the fruits of your labor.
Don’t Make This Mistake With Thigh Exercises
The most common women’s fear in relation to thigh exercises is about getting big bulky thighs. Women don’t want exercises that will make their thighs huge and bulky like a bodybuilder.
Most women want to be slim, have a flat stomach and defined thighs muscles. That is why many women avoid doing certain thigh exercises and use light weights for thigh exercises they perform.
Using light weights when performing thigh muscles exercises will not burn more fat or firm your muscles better than thigh exercises with heavy weight and moderate repetitions (between 8 – 12 repetitions).
Some women don’t do any exercises for thigh muscles at all in order to avoid too big and bulky thigh muscles. Unfortunately, this is a very common phenomenon.
And this is a big mistake.
You should know: you will never get big and bulky thighs like a bodybuilder when doing any thigh exercises.
This is easily explained: testosterone.
Testosterone allows men to build big thighs from thigh exercises and prevents women from doing this. Women have very little testosterone if compared to men. Because of this, they cannot build big and bulky thighs from any thigh exercises.
Besides, many women think that aerobic training can replace thigh exercises. But aerobic training doesn’t tone muscle, but lean muscle is the best solution to the weight loss problem.
Women need to include thigh exercises and weight training in their fitness routine in order to have a beautiful body.
Every year after the age of 25, women’s metabolism decreases. They will gain 1 pound of fat but at the same time will lose 1/3 of a pound of muscle tissue.
Proper thigh exercises and healthy eating can reverse this process.
Thigh exercises increase metabolism and restore muscle tissue. Besides, one pound of muscle burns about 40 fat calories per day.
Thigh exercises use all the major lower muscle groups. They can increase metabolism hours after exercising.
Effective exercises will work all the major thigh muscle groups, such as:
- hamstrings at the back of your thigh. They extend from the back of your knee up to your butt and bend your knees;
- adductor (also knows as groin muscles) – the inner muscles that bring your thighs together;
- quadriceps at the front of your thighs – straighten your knee;
- hip flexors at the front of your pelvis – raise your thighs.
- these muscle groups should be worked hard when performing thigh muscles exercises. Thigh exercises will work all the above muscles, resulting in much better fat burning, body toning and firming.
You can get a tremendous benefit from thigh muscles exercises listed here. Proper exercises will help improve the size, shape, and strength of your thighs regardless of your health condition or fitness level.
Here you will find a list of the best exercises for your thigh muscles you should perform.
Even though these thigh muscles exercises are only a few exercises you can do, these are the most beneficial exercises for toning, shaping and burning fat.
You may not want to do some of these thigh muscles exercises during your lower body workout. You will learn the most effective way to use these exercises later on.
It’s important that you do all exercises for thigh muscles slowly – this will help avoid injuries and ensure the best results from thigh exercises. You can get help from a certified personal trainer – he will show you the proper technique for these thigh exercises.
Older people should be especially careful when doing any thigh exercises.
Let’s examine the best thigh exercises you need to do, that help burn fat, tone and strengthen your thigh muscles.
The Best Thigh Exercises That Guarantee Success
You should understand that you shouldn’t just do thigh muscles exercises and nothing else. You need to also have a complete and comprehensive fitness plan and a nutrition program.
The best thigh exercises, cardio exercises and healthy nutrition combined is the most effective way for losing fat and shaping your muscles.
We know one unique exercise system which integrates all multi muscle exercises for your thigh muscles. There is also single muscle thigh exercises you should do to get the most beautiful body.
This fitness program will not only teach you how to do thigh muscles exercises to build the best shape you could ever have, they also put you on the right path to success.
The fitness program will not allow you to miss a step with the thigh exercises you do to burn all your fat and increase metabolism!
This comprehensive fitness & exercise system will definitely help you lose fat, build muscle definition and use the only thigh exercises that can guarantee your success.
Multi-Muscle Thigh Exercises & Single Muscle Thigh Exercises
Multi-Muscle Exercises – Dumbbell Lunges:
Such thigh exercises are good for working your glutes, inner and outer thighs, quads, and hamstrings. You can perform these exercises in a stationary position, or you can walk in a straight line.
Hold dumbbells in both hands and pull shoulders back. Look straight forward. Position your right leg forward in a long stride. Lift your chest up. Your foot should be far in front of you so that when you bend your knee, your lower leg and thigh form an angle.
Start bending your knee slowly by lowering your hips so that your knee just clears the floor. Pause in this position for some seconds, then slowly straighten your legs and return to the standing position.
Complete a full set, switch legs and repeat. Or you can switch legs with each repetition. Pay attention to the angle formed by your thigh and lower leg every time. Remember that your knee should be directly over your ankle. Your knee should not stray over your toes. Your toes and knee should be pointed in the same direction.
Multi-Muscle Exercises – Leg Extensions:
These thigh exercises will help you shape the front of your thighs – your quads.
The exercises are performed with the help of a leg extension machine: sit and hook your feet under the padded bar. Adjust the pad so that your knees hang off the end of the seat and the footpad rests on the lowest part of your shins, above your ankle.
The pad should not be in the middle of your shins or on your feet. Hold onto the edges of the seat or grip the handles on the machine to keep your hips from lifting up when performing these thigh exercises.
Extend your legs until your knees are straight, make sure you seat flat on the machine. Raise the weight up, lock and hold briefly, slowly lower the weight back to the starting position.
With all thigh exercises, it’s very important for you to feel the contraction in your thigh muscles all the way up and down.
Multi-Muscle Exercises – Leg Press:
Sit on a leg press machine, position your feet together against the footrest about shoulder width apart with. Point your toes slightly outward. Grip the sides of the seat.
Bend your knees and lower the weight as far as possible keeping the same position of your hips. Don’t lower the weight too far when your hips start curling up off the seat.
Pause in the bottom position for some seconds then slowly push the weight back up with your heels. Do not lock your knees at the top, instead take the weight to just before the lockout. Then repeat in a slow and deliberate manner.
Multi-Muscle Exercises – Barbell Squats:
These are the most effective thigh exercises for overall leg development.
Rest the barbell on the upper portion of your back. Grip the bar with your hands twice your shoulder width apart. Position your feet on a heel raise with the balls of your feet resting on the floor and your heels elevated.
Your feet should be shoulder width apart with your knees bent outward and your knees over your toes. Keep your back straight and your chin up. Bend your knees and slowly lower your hips straight down until your thighs are parallel with the floor.
When you reach the bottom position, press the weight up with your heels. You need to be careful and don’t curve your back – this will stress your back and decrease the benefits of the exercise.
Multi-Muscle Exercises – Back Extensions:
Back extensions are perfect for your lower back, glutes, and hamstrings.
Lie face down on a back extension bench, lock your ankles in place. Fold your hands across your chest. Adjust your hips on the pads – when you bend forward your back should be straight and perpendicular to the floor and your hips should extend over the edge of the pad.
Lift your torso until your back is perpendicular to the floor. Do not lifting your torso higher than parallel, since it may place harmful stress on your back. Reverse the technique to return to the starting position.
After a while, the exercise will become easier, and you may hold a weight plate across your chest to increase resistance.
But do not place any weight on your head or neck to avoid injury.
Multi-Muscle Exercises – Ski Squats:
Place your feet shoulder-width apart, two feet out from the wall. Lean your back against the wall. Bend your knees to a half squat position (position number one). In 10 seconds, lower down to position number two, two inches lower. After 10 seconds, lower another two inches down to position number three. Do some repetitions.
Multi-Muscle Exercises – Straight Leg Dead-lifts:
This exercise is good for your hamstrings, glutes and lowers back. Grab onto a barbell using an overhand grip, stand up with your hands and feet shoulder width apart.
Keep your legs nearly locked and start to bend forward at the waist until your upper body is parallel to the floor. Keep your back straight. The barbell should be hanging at arm’s-length below.
Keep your back straight, use the muscles in the back of your legs to return to the starting position. Be careful when doing this exercise and try not to hunch your back or lean backwards to avoid back injury.
Keep your back straight throughout this exercise. Look straight ahead – this will help you keep your back also straight.
Single Muscle Exercises – Lying Or Seated Leg Curls:
Hamstring curls can be done with the help of a seated or lying down hamstring machine. We are going to use the lying down machine in this case.
Lie face down on the leg curl machine. Hook your heels under their roller pads. Stretch out your legs so that the pads rest on the back of your ankles. Grab onto the handles under the bench.
Remain flat on the bench. Start to curl your legs up until your hamstrings are fully contracted. Lower the weight slowly back to the starting position. You need to concentrate on a full range of motion and feel your thigh muscles.
Thigh muscles exercises listed above will do a great job for you. They will tone, firm and burn a huge amount of fat cells.
Remember, you need a smart fitness & exercise program. With this one, you’ll define your thigh muscles, creating the sexiest shape you could imagine.
This fitness & exercise program is an effective approach to thigh exercises and fitness in general.
We can guarantee this fitness & exercise system will bring results and can confidently say this will be your best choice.
There are only positive feedback from women who have already used this system.
If you need help or advice about the current exercises you’re doing for your thigh muscles or want to learn other thigh exercises, please fill in the form below to contact our best experts.
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