Rachel Saunder asked:


Being one of the largest muscles in the body, the inner thighs or quadriceps, is a very prominent part of the body. It affects the physical look and can cause frustration for those who have larger, disproportioned thighs.

But fret not, this article will give you the perfect work out routine to shape up those thighs, firming and slimming them to get your body ready for the beach, a vacation or a simple stroll down the park.

First and foremost, know what you want. Do you want thin thighs or do want to merely tone them? Your work out routine should keep these goals in mind as different exercises produce different results.

For slimming, couple this routine with a lot of cardio training like running or cycling. For toning, add strength training with more reps and medium weights. Also, consult with your trainer and physician before undergoing any work out routine.

It also helps to get enlightened about some concepts: one cannot exercise the thigh alone, in order to achieve discernable results, this guide to thin thighs has to be coupled with a total body, preferably aerobic, training regimen and a sensible diet. This guide recommends three sets of 12 repetitions for beginners, increasing in weight and repetitions as advised by your trainer.

Here are the four best exercises to get the shapely, thin and attractive thighs that you have always wanted:

Squats: This classic guarantees that you develop strength and work the entirely of the thigh muscles. Simply get a barbell with the appropriate weight, normally half of what you bench press, and place it along the length of your shoulder, supporting it with your hands. Bend your knees as low as you can while maintaining a straight back. Squats work because they put the strain on your entire thigh, effectively training the specific area.

Leg Press: Gauge the weight you train with carefully. A regular person should be able to leg press at least half of his or her body weight. Leg presses offer a relaxed position, supporting the back while on an inclined position. This is safe and offers maximum toning.

Leg Extension: Standard bench presses have leg extension and curl attached to them. Simply sit on the edge of the bench with your back on the barbell support and place the weight you prefer on the machine. Secure the weight with your foot and raise your legs to a vertical position. This exercise works the front of the thighs, toning them. As with any machine or weighted exercise, get maximum results by doing this slowly, maximizing the burn on your thighs.

Leg Curls: With the same machine, lie flat on your stomach and secure the weight with the back of your leg. “Curl” your leg inward but not all the way down. A 45-degree angle is recommended. Leg curls are the opposite of Leg extensions, working the back of the thigh area.

This work out routine, done religiously and correctly, tone, tuck and thin your thighs to cat-call worthy shape.



Jo

Rachel Saunders asked:


The quadriceps, more commonly known as the dreaded inner thighs, is composed of four muscles whose main function is let you walk or run or climb stairs. It is a commonly problematic area to work out since conventional stationary exercises do not fully utilize it.

Let this guide you through the most fruitful thigh workout that can be done at home, at the gym, or in the park.

Stretching

Vital in any thigh workouts, stretching your thighs prevents injury and more importantly, warms up the area to make it pliable. Do sit down leg reaches and lunges for at least 15 minutes to make sure you’re good to go. A great stretching practice is the Butterfly stretch. Sit on the floor and bring your feet together in front of you. Your thighs should be raised as you grab your ankles with both hands. Slowly bring your thighs down to stretch them. You should feel the pull on your thighs as you stretch. Do this slowly and repeat as needed.

Machine-assisted workout

For machine-assisted thigh workouts, use the leg attachment on your bench press to perform leg curls and extensions. Do these exercises slowly and pause the apex of your effort to maximize the effect. Leg extensions are done in a sitting position by raising the weighted attachment to a vertical position while it is secure by your ankles. This exercise activates the front thigh muscles, either raise load or repetitions to cater to your goals. Leg curls are done by laying face down on the bench and lifting the upper leg attachment with the back of your ankle. This uses the back thigh muscles and should be paired with leg extensions.

Leg press machines are mostly for strength training. Make sure that your back is flat on the machine and that the weight is appropriate for your workout. Too light and you waste the exercise, too much and you strain your thigh muscles, weight issues are more common for lower body exercises as we tend to overestimate the strain because the first few repetitions tend to be easy. Like the curl and the extension, do this slowly and pause for a few seconds at the point or exertion.

Unassisted

Pilates and yoga exercises are great thigh workouts that focus on stretching and tensing muscles through positions and manuevers that contort the body. Follow these regimens only when guided by licensed professionals.

For simple home exercises, squats, jump squats, lunges and jump rope activities all target the thighs. Do squats and lunges with your feet slightly apart to improve the activity. Gradually widen your stance as you grow more comfortable.

The king of the hill for thigh workouts would be its prime purpose: walking. Walk, run, jog, and climbs stairs for a safe, free and aerobic workout that is the most effective way to utilize all the thigh muscles and improve your endurance, as well as providing a full body fat burn.

Include this workout in your routine and strengthen your thigh for a fitter, stronger and more shapely you.



Herman