Hamstring Lift:
• Position yourself on your hands and knees. Lower yourself down to your
elbows, making sure the elbows stay directly under your shoulders.
• Keep your back straight and your abs pulled in tight. Keeping the knee bent,
lift the foot toward the ceiling until the thigh is parallel to the floor. Squeeze
the buttocks and be sure not to lift the thigh higher than hip-level.
• Lower the leg and repeat. Perform one set of reps, then repeat with the
opposite leg.
Rear Leg Raised Lunge
• Place one foot onto a secure step box, with the other foot out to your front.
• Bend both legs at the knee, lowering yourself down, keeping the back
straight and avoid taking the knee over the toes.
• This exercise can be made harder by either holding weights, or performing a
weight exercise like a bicep curl at the same time.
To Slim Your Thighs.
• first lie flat on the floor and then draw your knees up towards your chest. Now
push your legs up in the air and keep them as straight as you can.
• Slowly start moving your legs as if you are riding a bicycle. Do this about 5-6
times and then repeat the movements at a fast speed for another 5-6 times. Repeat
the whole routine 5-6 times, including the slow and fast movements.
Abductors
Inner-Thigh Lift:
• Lie on your left side on the floor, left leg straight and in line with the torso.
• Place right leg in front of you so right knee is in line with your hip. Rest your
head on your arm and place right hand on floor in front of chest for support.
• Keep toes pointing forward and lift the left leg toward the ceiling as high as
possible without rolling forward or backward.
• Pause at the top position for a moment, then return to starting position. Perform
one set of repetitions, and then repeat with the opposite side.
• You can also get a great set of legs by walking Click on the link below to get free
walking calendar logs to keep track of your accomplishments, and information on
walking programs to get fit fast.
Inner Thigh Blaster
• Lay on back with legs up in air, hands on rib cage with elbows resting on
floor, point toes and do the following:
• count 1 - open full "straddle" as far as you can with toes pointed
• count 2 - make feet flat (you'll feel your shins tighten), then torque inward
(like being pigeon toed)
• Count 3 - tighten tummy as you pull thighs together (you'll feel those inner
thighs work!)
• count 4 - point toes and repeat sequence
• Do this for at least 10 reps daily and you should see some results within a
week or two. |
