The muscle group that most women want toned is their thighs. They work and work, but no matter what they do, but it seems as if nothing is works to get rid of the extra inches. Here are some exercises that will give you lean and sexy legs, and exercises that will not give you the results you need.
In order to get those thighs you have always wanted, you want to combine strength training and cardio. Strength training will help you to build the muscle, while cardio will burn the fat. When doing the strength training exercises you want to do about three sets of about 16 repetitions per set. By the third set, your legs should be burning. Here are three exercises that will work your thigh muscles.
Wall Squats can be done anywhere there is a smooth wall—home, gym, outdoors. Stand against the wall with your feet shoulder width apart. Slowly lower yourself down into a squatting position so your thighs are parallel (or as close to parallel as you can get) to the floor. Hold that squatting stance for five seconds and then raise yourself up to a standing position. Breathing is very important when doing any exercise. The best form of breathing is to inhale when you are lowering your body and exhale when you are raising your body.
Lunges are a great exercise for your lower body. Like most exercises, if they are done incorrectly they can injure your knee. There are three types of lunges: stationary, reverse, and walking. When you form a lunge you want to form two 90 degree angles with your legs. Make sure you also drop the back leg or you can injure yourself. If you need to hold onto something to help keep your balance, like a bench, when you are first starting out that is okay. You also want to keep your shoulders up and back. When you drop your shoulders you are not using your core.
Leg lifts also work the entire thigh. You can do these standing up or laying on a mat. To do this standing up, you want to lift your leg out to the side. This will work your outer thigh. If you want to work the back of your thigh, lift the leg backwards. To target the front of the thigh, lift the leg forward, and to work the inner thigh bring the leg across you body. Doing leg lifts while on a mat is very similar to standing leg lifts. To work your outer thigh, lie on your side and lift your top leg up. To work your inner thigh, lift your top leg up and then bring your lower leg up to meet the upper leg.
In addition to doing strength training exercises you should take a whey protein supplement. But isn’t that just for men? Won’t it make me bulky? No, whey protein supplements actually help to build the lean muscle you want. Building lean muscle will help you to burn more calories when you are at rest. The best whey protein is an isolate. Isolates are 90% pure protein when compared to concentrates. Also whey protein is easier to digest than soy proteins because they are dairy based.
When you add a good cardio session to your exercise routine you are helping your body to burn fat and calories all over. To achieve the slender, lean, sexy look do a good balance of strength training and cardio.
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