DHAKA: The process of losing weight on your thighs is easier than you think. Since your thigh fat is attached to the largest muscle in your body, it is easy for you to lose unwanted fat from this specific area.
Says fitness expert, Althea Shah, “One of the fastest ways to lose unwanted weight and fat from your thighs is to gain metabolism by raising muscle on your legs. It helps you burn more calories, which aids you in building muscles with the help of a combination of exercises like squats, leg lifts and leg extensions, for nicely sculpted legs.”
Squats are a great way to use your legs to tone up your thighs.
How to: Stand with your feet about shoulder width apart. Lower yourself as if you are going to sit down on a chair, until your thighs are parallel to the floor. Return to the standing position. Repeat twice, 15 to 20 times.
This exercise helps to tone the inner muscles of your thigh.
How to: Stand with your feet a little wider than your shoulders and then bend till your knees are at a 45 degree angle. Tighten your thighs and hold for five seconds, release and stand back up. Keep your back straight. Repeat 10 to 15 times.
Lunges help build your quadriceps as well as your glutes.
How to: Says fitness expert, Neville Wadia, “Start with your feet together. Step forward with your right leg, keeping your back straight, and bend your knees, until your right knee forms a 90 degree angle. Hold this position till a count of five, then push back with your right leg. Repeat twice, 10 times on each sides.”
Walking lunges are excellent to tone your quadriceps, hamstrings and thighs.
How to: Start by standing upright. Lunge forward with one leg, but don’t make your knee go further than your toe. When you lunge, use the back leg to get back to the standing position.
Says Wadia,“Step-ups work on the muscle of the glutes, hamstrings and quads and helps tone them the best.”
How to: Use an exercise bench. Stand in front of the bench and place your left foot on it. Hold your arms by your sides or hold weights in front of your chest. Straighten your left leg, transferring the weight onto it, to step on to the bench. Don’t lock the leg. Your right leg should be behind you a little and your right foot should not touch the bench. Hold position for a few seconds. Bend your left leg. Bring the right leg down just enough so that you tap the floor with your toes, and then extend the left leg again. Repeat twice, 10 to 20 times.
Says Shah, “Leg extension helps to target and tone the quadriceps. This exercise can be done with the help of leg extension machines at the gym.”
How to: Select your weights. Ask your gym instructor for the amount of weights suitable for your body type. Using your quadriceps, extend your legs to the maximum, as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause for a second. Slowly, lower the weight back to the original position as you inhale. Ensure that you do not go past the 90 degree angle. Repeat twice, 12-15 times.
This exercise is great to tone your thigh, as well as your butt.
How to: Keep your fists tight, reaching shoulder height at the extension. Keep wrists in line with the rest of your arm. Rotate hips and pivot to protect knees. Keep your eyes straight and kick. Repeat twice, 20 times.
Says Shah, “Hamstring curl is a great way to tone up your hamstring muscles.”
How to: Place a yoga mat on the floor. Lie on the yoga mat, on your stomach and keep your legs and feet together. For beginners, do not use ankle weight, but once you get used to the exercise form, wear an ankle weight on each leg. Start by having your legs and feet on the ground, and then bend your legs at the knees and bring them to your hips as close as possible. Hold for 10 seconds. Bring them back down but do not touch the ground. Repeat 20 times.
BDST: 1316 HRS, AUG 11, 2012
Edited by: Sharmina Islam, Lifestyle Editor
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