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

John Wellington asked:


I have been using aerobic workout videos for about a year now, and let me tell you – if you have the right setup and the right attitude, they work every bit as well as an actual aerobics class with an expensive personal trainer. Although many people buy aerobic videos, and then leave them sitting there, gathering dust, and never do anything with them, many others use them to embark on a healthier, more successful life. What is the difference? Why do aerobic videos work wonders for some people, but fare horribly for others? Allow me to explain.

You see, the reason is not the aerobics videos at all, but the person watching them. The first and most important thing is attitude. Now, we have all heard that before but I will have to emphasize it again: attitude is everything. The right attitude towards exercise will enable you to find joys in hours of sweat which could otherwise make you give up for the tempting leisures of a potato-couch instead. The right attitude is essential to your success. Right from the onset, you need to set realistic and achievable goals and a constant schedule of exercise that will help you approach your goals. That is no easy task, I know. And nobody or nothing can help you. Motivation can not come from the aerobic videos – it has to come from within.

The most important thing is that you exercise regularly. Doing each aerobic video twice every third Sunday won’t count. Frequency matters more than how much time you spend on each once-in-a-blue-moon session. Even if you never make it all the way through your aerobic videos at first, you have to be using them every day or you will not get the maximum results from them – I doubt that you will get any results at all. Set realistic goals and stick with them. It is no good telling yourself that you will do a two hour workout with your aerobic videos every day, and then compromising that unachievable goal the very next minute. Set little goals, ones you know that you can succeed at, to build confidence and slowly move on to bigger goals.

Equally important is to have a good space to do your aerobics workout. If you live in a tiny one room apartment with clothing spread all over the floor, forget it. You can use some aerobic videos with less space than you might think, but if you don’t at least clear a little room to move around in, you will never reach any of your exercise goals, and that is a terrible excuse. The beginning of your aerobic workout is really setting a time, clearing out a space, and psyching yourself up. Don’t expect immediate success from using your aerobic videos. It will be very hard work and you might feel like giving up at times. But if you persevere, within a month you will notice major changes.



Clara

Carol Oon asked:


If you are trying to lose belly fat fast, then this is the right article for you.  The most important thing when wanting to lose belly fat fast is to always remember the two most important factors to keep in mind – exercise and anti-stress strategies.

Exercise is a very important factor if you want to lose that belly fat quickly.  What you should always keep in mind when exercising to lose belly fat is to include whole body exercises in your workout routine, not just those that target the belly.  These exercises can include 30 minute aerobic sessions which can really get your heart rate up so you can burn more fat.  When doing aerobic exercises, try doing them three to five times a week.  Aside from aerobics, also try yoga or Pilates to build more muscles and increase your metabolism. When your metabolic rate rises, it will be much easier to burn those fats.  

Another habit you will want to get used to is holding your stomach muscles in or contracting them whenever you can.  This helps strengthen your abdominals and will result in a flatter stomach.  Take time during the day so you can do some stretching exercises.  During work, take small breaks so you can do back bending exercises which will help stretch your stomach muscles so that they do not become shortened.  When sitting, sit up straight and continue to contract or pull your stomach muscles in.  This also helps in strengthening your abdominal muscles to help develop a flatter stomach.

Aside from exercise, anti-stress strategies are also a very important factor to help lose belly fat fast.  Our body produces a hormone called cortisol which is responsible for regulating the body’s metabolism and blood pressure.  If you have hit high stress levels in your life, your cortisol levels also go very high which will in turn keep your appetite stimulated and your glucose levels high.  The excess glucose produced will eventually be turned into fat.  This is why you will want to lower your cortisol levels by avoiding stress in your life so that you will not gain any more belly fat.

To neutralize your stress levels, try doing relaxation techniques.  This is best done by getting enough sleep.  Getting enough sleep will give you enough energy for the day so that you will not feel exhausted or tired during the rest of your work hours.  Take breaks to de-stress.  The advisable number of times to take a de-stressing break is once every 3 hours.  During this break, you can take a 5 minute walk, or a short nap, or even do some yoga exercises.  Yoga is a very helpful exercise to de-stress.  Try also Pilates, Tai Chi, and Qigong which you can do for about three times a week.  Other calming and relaxing techniques you can use is meditation and listening to calming guidance CDs.  This can be done for about 10 to 15 minutes once or twice a day, once in the morning to set the tone for the rest of your day, and once in the afternoon or evening to calm and relax you after a tiring day at work.



Heather