Want long, lean legs? Do these exercises at least twice a week and you will notice a dramatic difference in your thigh's muscle, strength and tone!
With swimsuit, shorts and dress season here, now's the time to focus on toning and shaping your thighs. Thighs can be a trouble spot for many women, but with these 10 exercises, you'll be able to tone and strengthen your legs and feel confident to head outside in a cute new summer dress or short shorts! The best part about these exercises is that you don't need fancy equipment - just yourself and a set of 5- 8-pound dumbbells. You'll notice results in only 4 to 6 weeks if you perform these exercises at least twice a week.
Wall Squat
* Stand against a wall, with your legs extended out. Your feet should be about 2 feet away from the wall. If you have knee pain or an injury, adjust your feet out so that when you bend and straighten, you feel no pain. You should not feel pain or discomfort in your knees at any time during this exercise.
* As you exhale, bend your knees to slide your back down the wall. Ideally, you will come to a level almost as low as sitting. If you experience pain, move back up until you are pain- free. Check to see that your knees do not come any more forward than your ankles. Try to line them up with the area between the big toe and the 2nd toe. This will protect them from injury.
* If you need to, adjust the distance between the wall and your feet to accomodate good knee alignment and the level of challenge to your muscles.
* Hold the position for 5-10 seconds. Breathe evenly. If this position feels challenging to your muscles, pay attention to your breath -- that should help you get through your 5-10 seconds. Eventually, you can work up to holding the position for 1-2 minutes.
Lunge with Dumbbells
* Stand with your feet hip-width apart, holding a 5- or 8- pound dumbbell in each hand.
* Lunge forward with your left leg, then straighten your leg. When you lunge, your right knee should come to about an inch above the ground without touching it.
* Keep your torso perpendicular to the floor, with your weight evenly distributed between your legs. Align your front knee over your front ankle, keeping the weight in your heels instead of on your toes.
* Try doing 2 sets at 8-12 reps for each leg.
Dumbbell Squat
* Stand up straight while holding a dumbbell in each hand (palms facing the side of your legs). Position your legs shoulder width apart with the toes slightly pointed out. Keep your head up and maintain a straight back.
* Slowly lower your torso by bending the knees as you maintain a straight posture. Continue down until your thighs are parallel to the floor. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee.
* Begin to raise your torso as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
Seated Leg Raise
* Sit on floor with your back pressed against a wall, legs extended in front of you with feet flexed.
* Raise right leg off floor as high as you comfortably can, keeping foot flexed. Lower to floor without touching
* Do 20 continuous reps. Repeat with left leg.
Outer & Inner Thigh Kick
* Stand holding the back of a chair. Press your shoulder blades back and down.
* Come up onto the ball of your left foot, and lift your right leg.
* Keeping your abs pulled in, bring your right leg across your body, in front of your left.
* Now, swing it back out to the right, keeping your toes flexed and your toes turned out. Use momentum to swing through your leg.
* Do 10 reps. Be sure to keep both hips facing forward.
* Repeat with the right leg. Do two sets of 10 reps for each leg.
Single-Leg Circles
* Lie back on the mat with your arms by your sides and your palms facing down.
* Begin by pointing with your left foot, as if reaching out with your toes toward the ceiling, and rotate your leg slightly outward.
* Inhale, and trace a circle on the ceiling with your left leg, moving your whole leg, but keeping your hips still. Don't lift your left hip off the floor.
* Trace the circle on the ceiling 5 times in a clockwise direction. Repeat in a counter-clockwise direction.
* Switch legs and repeat 5 time
Plyometric Squat
* Stand with your feet shoulder-width apart. Squat down, bending your knees to 90 degrees.
* Now jump up explosively and land softly in the squat position.
* Remember to land as softly as you can with your knees bent; keep your weight back, over your heels.
* Do 3 sets of 8 reps.
Scissor Kick
* Lie faceup on mat with arms at sides, palms down and legs extended straight out. Lift legs about 45 degrees, pointing toes.
* Quickly open and close your legs, crossing the right thigh over the left and then reversing the movement. Continue scissoring legs
* Do 12 to 15 reps per side.
Plie
* Stand with your feet slightly wider than shoulder-width apart and your toes pointing out.
* Bring your arms out straight in front of you and lower into a squat. Come back up and repeat. Go as low into the squat as you can without letting your knees move past your toes.
* Be sure to contract your glutes as you lower and lift. Keep your torso tall, and don't let your knees move past your toes or you risk injury.
* Do for 1 minute.
Pick-Up Squat
* Stand with your feet shoulder-width apart, holding a 5- or 8-pound dumbbell in each hand by your sides.
* Bend your knees 90 degrees, keeping your chest lifted as you place the dumbbells down, outside your feet.
* Stand up and immediately squat down again, picking up the weights at your feet.
* Do 2 sets of 10-12 reps, alternating lowering the weights and picking them up.
A. Evans is a writer and editor for http://www.fitandfabliving.com. Sign up for free newsletters to receive all the latest health, beauty and fitness tips delivered straight to your inbox!
