Rafia can’t stomach the thought of wearing straight pants. The shape of her flabby thighs is enough to send her hiding behind shalwars. And although the numbers on the scale have gone down recently, her body doesn’t look any leaner to her. It could be because she admits she hasn’t done an ounce of exercise. Like Rafia, we all have our problem areas – those terrible trouble zones that scream “danger” when we try to squeeze into a fitted shirt. Unfortunately, shedding pesky pounds doesn’t mean you’re guaranteed a fabulous figure overnight.
It’s going to take a little work, as in exercise. So you’ve resolved to make the transition from flab to firm, but what do you really know about shaping great thighs? If you said “not much”, you’re not alone.
Here is an ultimate fitness manual that will help you tone your trouble areas in just 15 minutes a day. For most women, covering up the thighs with loose pants is the simplest short term solution. But a permanent fix can be just as easy.
Legs tend to respond pretty readily to exercise, especially in women because there is greater muscle mass in that region. Therefore, women can achieve muscle tone more quickly. By following the three-step plan, you’ll begin to notice a change in your thighs in just four weeks. However, performing the right exercises is only half the battle. You should also be aware of these eight tips for getting on the fast track to tight and toned thighs.
1. Use a Compound Movement Like Squats, Lunges or Leg Presses – A compound movement exercise requires more than one joint in the action of exercise. It’s important because it requires the use of the stabilizer muscles, which don’t usually get activated in isolation movements like leg extensions.
2. Target the Upper Thighs – There are four muscles in the quadriceps frontal thigh muscles. This area is not as active as the other muscles during many activities. It’s important to choose movements that target this region.
3. Work the Inner Thigh – This tends to be a problem area, especially for women. Fortunately by using certain exercises you can target this muscle specifically.
4. Choose the Appropriate Rep Range – Different reps have different effects on the body. If you want to increase size or maximise muscular bulk, choose moderate reps with a range of 8 to 10 reps per set. If you’re looking more for muscle tone, choose high reps of about 15 to 20 per set.
5. Go All Out – The only way you achieve muscular development is by pushing muscles to their limit. It’s very important to make sure you struggle on the last few reps of each set.
6. Do Supersets – Perform one exercise followed by another without rest. This allows you to achieve added intensity as well as make workouts more efficient.
7. Don’t Overdo It – During exercise you’re breaking down muscle tissues, not developing the muscles. If you train too frequently, you’ll shortchange the recuperation process therefore not achieving proper muscular development. Allow 48 hours rest between sessions.
8. Watch Your Calories – You can exercise all you want, but if you have a layer of fat on the muscles you’ll never see the fruits of your labour. Eat sensibly. The following exercises are ideal for both beginners and veterans. Simply adapt the workout to your needs. Perform each exercise, the appropriate number of reps for desired effect without rests. After the lunge, sissy squat and lying adductor raise exercises are complete, rest 30 seconds. Repeat the supersets two more times with a 30-seconds rest between.
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