5 effective exercises to tone your thighs

5 effective exercises to tone your thighs

This complex guarantees you beautiful legs in winter and summer.

The swimming season has already begun, but it’s never too late to get in shape. “Ears”, “galife”, “corners” – as only fat deposits on the hips are not called. Our selection of exercises from fitness trainer Elena Skoblova will help you to cope with one of the most problematic areas.

Wide leg squats (plie)

Benefit: this exercise works the “capricious” inner surface of the thigh – look at any ballerina and see for yourself. Plie still forms a rounded shape of the buttocks and weakens the load on the quadriceps, which is important for those who are afraid to “overpump” this area. Squats with a wide stance of the legs reduce the load on the spine and strengthen the elasticity of the joint and ligament apparatus. The exercise can be performed without weights, so it is suitable even for beginners.

Technique:

• starting position – standing, feet wider than shoulder width, shoulders spread, abdominal muscles in tone;
• try to turn the feet outward so that you do not experience discomfort in the knees and ankles;
• inhale and squat down, knees behind the feet;
• pull the pelvis backwards without rounding the lower back;
• exhale and return to the starting position;
• perform four approaches of 20 repetitions.

Jumping

Benefit: Jumping will not only strengthen your hips and buttocks, but will also keep you from getting bored. Plus the exercise engages almost all muscle groups, increases stamina and speed. It is also suitable for those who don’t have equipment at home. It can be performed separately or in supersets with other exercises.

Technique:

• starting position – standing, feet shoulder-width apart, back and abdominal muscles tightened;
• on the inhalation do a half squat and on the exhalation jump up;
• land softly from toe to heel in a half squat;
• do four sets of 20 jumps.

Standing hip extension (can be performed with a shock absorber)

Benefit: the exercise engages the outer and inner thigh, the gluteus medius muscle. The advantage of leg swings is that in addition to the target muscles, stabilizers are also involved. You can add weights, and then the effect will be greater. Hip extension is also suitable for those who have knee problems. You can perform it in any conditions, for example, while you are waiting for the green light to turn on.

Technique:

• starting position – standing, feet shoulder width apart;
• back and abdominal muscles in tone, shoulders straightened;
• on exhalation, move the leg out to the side at about 45°, on inhalation – return to the starting position;
• perform 20 repetitions for each leg, four approaches.

Shoulder bridge

Benefit: The shoulder bridgeje considered one of the most effective and simple exercises to strengthen the gluteal muscles, the back of the thigh and the biceps femoris. Shoulder bridge also strengthens the abs and back muscles, but it also relaxes the lumbar spine. Additional equipment is not required, work with your own weight.

Technique:

• starting position – lying on your back, feet and knees together, palms pressed to the floor;
• on exhalation pull the pelvis off the floor, tensing the buttocks,
• inhale and lower back to the starting position;
• perform four approaches of 25 repetitions.

Swings on all fours with bent leg

Benefit: this is one of the most popular exercises to strengthen the buttocks and thighs. It is suitable for everyone, does not require additional equipment and does not put strain on the spine. Swings work the back, front, outer and inner thighs – just a combo.

Technique:

• starting position – standing on all fours;
• palms – under the shoulders, knees – under the pelvis, keep the position of the back;
• on exhalation do a leg swing, pushing the heel up;
• perform 20 repetitions for each leg, four approaches.