[Ilovemyshape.com] Are you looking for leg toning exercises to shape your thighs and legs? The truth is you don’t need so much time to get great thighs and legs you have been looking for. Here are some low impact moves from Ilovemyshape.com to help shape your thighs and glutes from every angle. Not only will they work on your inner-thigh muscles, but also effectively target your hips, core and your entire lower body. You will be able to dynamically work the muscles while increasing the range of motion, endurance and strength. Moreover, you will be burning more calories as these moves also increase your heart rate. You can simply select a few of them or perform them all to shape your thighs.
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8 Easy-To-Follow Leg Toning Exercises For Women
1. Squeeze And Lift
People who are dealing with a groin injury or have weak inner-thigh muscles would really benefit from this due to its separate movements. As one professor of physiology at the University of Auburn – Michele Olson, Ph.D., explains, among some the best leg toning exercises ,this workout is honestly really easy to learn. Another good thing about it is that you can do it almost anywhere.
To do the Squeeze and Lift workout, place a small soft weighted ball, medicine ball, or air-filled ball, between your ankles. As you lie on your right side, use your right arm to support your head. Now, stabilize your body by bending the top arm and press your hand on the floor in front of your chest. Secure the ball by squeezing the inner thighs. Now lift both legs about 6 inches off the ground – lengthening them and pressing the bottom leg upward.
Do 10 reps of this, and switch to the other side of your body to do another 10.
2. Pilates Side Splits
Typically, the Pilates exercise is done on the reformer, but without springs to assist the movement. According to Christine Bullock – a certified Pilates instructor- this standing version challenges your body even more. She explains that the main movement of drawing the legs together actually requires the entire inner thigh to perform it.
To do this workout, stand with your feet parallel and within hip distance apart. Place a hand towel or gliding disc under your right foot. With your palms facing forward, extend your arms straight out from your shoulders. Open your legs wide apart (about 2 to 4 feet) by sliding the right leg to your side. Keep your legs straight, and use your inner thighs to draw the right leg back to the start position, as you keep pressing into the left foot.
3. Inner-Thigh Blaster
In fact shaping your legs does not require a lot of time. Most specifically when using this low-impact move to shape your inner thighs.
To do this move, stand with your forearms a distance away from a counter top or a sturdy chair. Using your right arm to hold on lightly. With your toes pointed straight ahead, step feet hip-distance apart. Next, place a soft, small ball or a pillow of similar size between your inner thighs. Put your left hand on your hip, and lift your heels simultaneously balancing on the balls of your feet. Bend your knees and lower about an inch. Keeping shoulders stacked, core tight, and hips stacked over ankles. Press inner thighs into the ball. Now ,squeeze the ball with your inner thighs and raise your hips back up and then bring your left arm overhead. Lower an inch to repeat. Do 30 reps, and then repeat on the other side.
4. Barbell Squat
According to the owner of Performance University and a certified strength coach, Nick Tumminello, if you want your thighs to look more toned and also to reduce its size, your goal then is actually fat loss since you can’t spot reduce. The best thing to do to tighten your inner thighs by increasing the loss of fat within them is to do the barbell squats. The more calories you burn the more muscles you work which consequently leads to fat loss in your thigh area.
Do this by placing a barbell across your shoulders and stand. Make sure that the barbell is not on top of your neck, your toes turned out to about 10 or 15 degrees, and your feet must be a little wider than the length of your shoulders. As you lower your body close to the floor, bend at your knees and your hips. Make sure that your lower back does not lose its arch and your heels do not lift off the ground either. In order to avoid making your knees drop in toward your midsection, your knees must be kept wide and facing the same direction as your toes. Now stand up as you switch the motion.
5. Frog Bend
Are you traveling or simply won’t have enough time to work out? Your best bet would be the frog bend in terms of leg toning exercises. This is an ideal because you only make use of gravity for resistance without having to use any piece of equipment.
Lie down and stretch your legs over your hips. Keep your heels together, your feet flexed and your toes turned out as you are in this position. You will be required to user your inner thighs to control the movement in this workout. Do this by bending your knees slowly out to the sides, and then straighten up your leg. Do 3 sets of 12 repetitions, and rest in between sets.
6. Scissor Legs Plank
In addition to supporting the scissor movement and targeting the inner thighs, this exercise compels your arms, core, chest, and glutes to engage. With each foot on a folded towel, gliding disc or paper plate, begin this workout with your body in a full plank position.
Keep your legs wide open by sliding your feet apart. All this while, your upper body must also be kept stable. Now slowly slide your feet back together by squeezing your thighs. Do 2 sets of 15 reps, resting in between the sets as you may require.
7. Around-the-Room Froggies
This move from Sara Haley, a certified trainer, will not only help to get your heart pumping, but also help you to burn major calories which consequently tighten up your inner thighs.
You can do this by first standing with your feet wide. Now reach down to the floor as you point your toes and knees out. As you keep your chest lifted, Squat downwards as low as you can with your knees tracking over your toes. Jump up in the air and as you bring your feet together, rotate your body a quarter turn to the right. Propel your body upwards by swinging your arms over your head and land in a deep squat, facing the right side of the room. Continue to complete a full rotation. You may feel breathless as you do this sequence, so try as much as possible to use 20 to 40 seconds to recover properly before you do it again.
8. Inner-Thigh Circles
This inner-thigh toner brings an added bonus when it comes to leg toning exercises. During pregnancy, it is an effective and safe way to build strength.
You can do this by lying on your right side, with bottom arm bent to support your head. Point left leg and bottom foot high up. Trace a circle with your lifted leg in a sweeping motion. Each time, lift up to begin the circle as you the inner thigh more. Stretch your inner thigh, and imagine you are drawing circles on the back wall and keep your abs pulled in (torso stable and tight). In each direction, do 10 to 20 circles, and repeat on the other side of your body.
Do you know of other leg toning exercises? Ilovemyshape.com will be more than happy to know your ideas and success stories.