The Best Thigh Toning Exercises

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The 4 Thigh Toning Exercises You Ought To Try Out

Thigh Toning Exercises

Shapely thighs are every woman’s dreams. Akin to your belly, the fat that gets accumulated in the thighs are also stubborn in nature. That is why you really need to work hard to tone them to give them a leaner look. Try this 10 minute thigh fat blasting workout and you are sure to get good results.

So, what do you need? Dedication, hard work, and consistency. If these factors are in place, rest is assured. Keep reading…

How To Tone Your Thighs

1. Glutes Bridge

Glutes Bridge

http://dateontop.com/wp-content/uploads/2014/08/5-gluteal-bridge-ss.jpg

Bridges are perfect exercises for toning your thighs as well as butts. Bridges are also helpful in easing your back pain and strengthening your back.

How to do:

  1. Lie down on the floor on your back.
  2. Bend your knees and place your foot firmly on the floor, ankles close to the butts.
  3. Spread you knees out at hips width.
  4. Let the hands rest along the body as close as possible to the ankles.
  5. Inhale and lift your hips up towards the sky, allowing your chest to come closer to the chin.
  6. Hold here for 5 deep breaths.
  7. Exhale and place the hips down.

Repetitions:  2 sets of 15 repetitions

How to deepen: Raise your right leg and hold for 3 deep breaths. Switch legs. You can also raise your hands if you are comfortable.

Didn’t get it correct? Check the video…

https://www.youtube.com/watch?v=8ijgBSj-DIo

2. Squats With Kettle Bell Swing

Kettlebell swings

http://crossfitrockwall.typepad.com/crossfit_rockwall/images/2008/02/24/anniekettlebellswing_2.jpg

Deepen your simple squats while swinging the kettle bells and tone up your thighs and core. Just ensure that your spine is erect. Do not leave forward.

How to do:

  1. Stand straight with spine erect and legs stretched out at shoulder width.
  2. Hold the dumbbells with both your hands at chest level.
  3. Inhale and squat down, halfway to the floor, allowing your thighs to come parallel to the floor.
  4. Keep the glutes and core engaged.
  5. Bend a little forward and swing your kettle bell in between your thighs and swing it backward.
  6. Exhale and straighten your legs up and bring the dumbbells up above your head.

Repetitions:  2 sets of 15 repetitions

How to make it harder: Choose heavier kettle bells to improve the intensity of the workout.

If you are confused, then do take a look at the video to ease your confusion.

https://www.youtube.com/watch?v=j2dCUvkslRg

3. Alternating Lunges: Virabhadrasana I to Anjaneyasana

Virabhadrasana I - High Lunge - Variation

https://malayoganycblog.files.wordpress.com/2013/03/high-lunge_sc.jpg

http://www.dreamstime.com/royalty-free-stock-photo-anjaneyasana-crescent-moon-image20836305

http://thumbs.dreamstime.com/z/anjaneyasana-crescent-moon-20836305.jpg

A variation on the classic lunge, this flowing lunges are a great way to tone your glutes and legs.

How to do:

  1. Stand straight with spine erect and hands resting on the hips.
  2. Inhale and take your left leg back, toes tucked in.
  3. Bend your right leg at the knee and stack the knee over the ankle.
  4. Keep your body weight in the center, spine neutral and lengthened.
  5. Lift your hands over the head and bend backward. Hold here for 5 deep breaths. [Virabhadrasana I]
  6. Bring your hands to your hips.
  7. Exhale and place your left knee on the floor and bend backward, pushing the hips down and close to the floor, while sweeping the arms over the head.
  8. Bend backward and hold the pose for 5 deep breaths. [Anjaneyasana]
  9. Inhale and lift the knee up and come to high lunge.
  10. Repeat the process 10 times on one side before moving to the next side.

Tips:

Just ensure that you are stacking your knees right above the ankle. Keep the back leg extended and straight while your body rests in the center.

Repetitions: 3 sets of 10 repetitions on each side

How to deepen:

Use dumbbells while doing the lunges.

4. Low Sumo Squat

Sumo squat

http://www.womensfitness.co.uk/sites/womensfitness/files/styles/gallery/public/sumo_squat_1.jpg?itok=gKkQloBC

Sumo squats are quick legs sculpting exercises. Feel that burning in your inner thighs the following day. There is one more reason you should do this. Your posture, that quite often is hampered due to long sitting hours, is also corrected, while back pain is put to rest. Ready to go for it? Here is it…

How to do

  1. Stand straight on the mat, hands resting on either sides of your body.
  2. Tuck in your core and engage the quads and glutes.
  3. Inhale and separate your feet a little wider than hip width. Let the toes be turned outward.
  4. Hold a 5 kg dumbbell at your chest level.
  5. Inhale and as you exhale squat completely without lifting the heels and keeping yoru spine straight.
  6. Inhale and come back to normal position.

Repetitions: 3 sets of 30 repetitions

How to deepen:

You can use a dumbbell of 7.5 kg or even higher to ensure that you are getting a deeper impact.

Watch the video to get a clearer picture of the exercise, if you are newbie to exercising…

https://www.youtube.com/watch?v=9ZuXKqRbT9k

Here is a short image that gives you an idea of quick thigh toners, if you are running short of time…

Thigh Toner Exercises

http://www.lifetimefitnessnutrition.com/images/Toning_exercises_1.JPG

Along with exercise, adequate water intake and a healthy diet is also essential to shed out the flab and tone yourself. So, what is your pick when it comes to toning the jiggle in your thighs? Share with us….

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