Women often worry about their inner thighs and any flab that might appear when they are wearing shorts or skirts. Exercise is one way that you can start toning and shaping your leg muscles. Leg-strengthening exercises help your legs to firm up and appear toned. When you work out and concentrate on your legs you will find that you often feel the results in other parts of your body as well.
- Skill level:
Things you need
- Hand weights
- Child's ball
Perform the squat to work the muscles in your legs. Stand with your feet flat on the floor and about hip width apart. Act as if you will sit down in a chair, only do not have a chair behind you. Tighten the muscles in your stomach, back and legs as you move up and down between a standing and almost sitting position. Do two sets of 10.
Hold hand weights in your hands and let your arms hang straight down naturally. Stand up straight and take a large step forward into a lunge position. Step back to the starting position and then take a step forward with the opposite leg into a lunge position. Keep your body straight and your muscles tight. Perform two sets of 10.
Hold the back of a chair and stand up straight. Lift one foot and swing it across the front of your body, in front of your other foot. It will look like you are doing a small side kick when you cross one leg in front of the other. Repeat for two sets of 10. Repeat using the other leg.
Sit down on a chair that has a straight back and sturdy legs that can support you sitting comfortably. Place a child's ball, between 5-10 inches in diameter, between your knees. Squeeze the ball with your knees and thighs as hard as you can and tighten your muscles in your legs when you squeeze. Repeat for two sets of 10 or until your thighs are tired.
Lie down on the floor on your back. Place your arms either right beside your body or out across the floor to help keep your body stable. Lift one leg up and point your toe toward the ceiling. Your leg and your back should look like a letter L because your leg will be straight up in the air and your back will be flat against the floor. Move the leg in small circles to the right. Perform this move 10 times then circle to the left for 10 times. Lower the leg and repeat the exercise with the opposite leg.
Tips and warnings
- When doing squats, add hand weights to add resistance if the exercise feels too easy for you.
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