Johannesburg - Most women have an issue with their thighs, but you can get them lean and toned with a combination of good nutrition, and cardio and strength exercises.
Cardio involves at least 30 minutes most days of the week of walking, cycling, swimming, stepping, the cross trainer or the treadmill. Strength exercises include the familiar lunges and squats as well as exercises using equipment at the gym.
The thigh muscles are some of the largest muscles in the body. So, when they’re not looking toned, they are noticeably flabby.
The six exercises shown here and provided by Virgin Active target all four of the thigh muscles – the front (quadriceps), the back (hamstrings), inner (adductors) and outer (abductors).
Before you begin, Catherine Viljoen, a biokineticist at Virgin Active, advises a five-minute warm-up such as a brisk walk or some stair climbing.
You need to do three sets of 15 reps of each exercise. Choose a load at which you can comfortably complete 15 reps to start. The last two or three should feel tough.
If you can’t complete the set, then lower the weight.
End the session with 5-10 minutes of easy-paced walking and some total body stretches.
If you’re just beginning an exercise programme, start slowly and progress gradually, says Viljoen. If you suffer from any medical condition or injury, consult a doctor first.
If you are fitter and can manage it, try inserting 30 seconds of high-intensity cardio exercise such as step-ups or jumping jacks after every/every second exercise. This form of interval training is a proven way to burn fat and improve muscle tone.
Viljoen says you should see changes in thigh centimetres in 8-10 weeks.
1 FRONT AND BACK OF THIGHS – ALTERNATE LUNGES
Stand with dumbbells at each side of your body. If you’re a beginner, you may prefer to place your hands on your hips (instead of holding the dumbbells).
Your feet should be hip distance apart and facing the front.
Lunge forward with the left leg, landing on the heel, then the front of your foot. Your feet should be parallel to each other and your hips square. Your back leg should be close to contact with the floor.
Return to starting position and repeat on the right leg.
2 FRONT AND BACK OF THIGHS – STABILITY BALL WALL SQUATS
Place a stability ball against a wall and position it on the small of your back. Your feet should be shoulder width apart. Your toes can face forward or slightly turned out. Your hands can be on your hips or your arms straight out in front of you.
Keeping your lower back in contact with the ball, bend your knees and allow your body to roll down the ball. Push slightly back with your hips (as if sitting on a chair behind you) and try to keep your knees in line with your toes.
Hold this downward position for a few seconds. Then press up slowly to return to the starting position.
Squeeze a ball between your knees for a tougher workout! Repeat the required number of sets and repetitions.
3 OUTER THIGHS – STANDING CABLE ABDUCTION
Stand sideways next to a cable and place your outside foot in the foot strap. Start with your leg slightly in front of the inside ankle. You should be standing far enough away from the machine that the cable remains taut. You can hold onto the machine bar for support. Focus on your posture ensuring that you don’t slump. Your knee can be slightly bent (not locked).
Move your outside leg to the side, keeping your foot flexed and facing front. If your hips shift position or if your torso begins to lean, then you have gone too far. Control the cable as you return back to the starting position.
Repeat the required number of repetitions before changing legs and repeating the set/s.
INNER THIGHS – STANDING CABLE ADDUCTION
Stand sideways to the machine and slightly away from the cable. Place your foot nearest the machine in the foot strap. Lift your foot slightly off the floor (foot flexed and facing front). You can hold onto the machine bar for support. Focus on your posture ensuring that you don’t slump. Your knee can be slightly bent (not locked).
Move your leg across and in front of your body, keeping it straight and your foot facing front. Continue to bring the foot past your body. If your torso begins to lean or if your hips shift, then you have gone too far. Resist the pull of the cable on the way back into the starting position.
Repeat the required number of repetitions before changing legs and repeating the set/s.
4 FRONT AND BACK OF THIGHS – STANDING BARBELL SQUATS
Stand with your feet shoulder width apart and position the barbell across your upper back.
Squat down by bending your knees and push your hips (tail bone) back as if sitting on a chair behind you. Your knees should track in line with your toes and your head facing forward. Squat down until your thighs are almost parallel to the floor.
Return to the starting position by straightening your hips and knees. Repeat the required number of sets and repetitions.
5 FRONT OF THIGHS – MACHINE LEG PRESS
Sit on the leg press machine, placing your feet in the middle of the footpad. Adjust the seat so that your knees form a 90-degree angle. Extend your hips and knees, releasing the lever and grasping the handles at your sides.
Bend your knees until your thighs are almost parallel to the footpad. Your knees should track in line with your toes. Also check that your heels don’t raise off the footpad. Return to the starting position by straightening your hips and knees.
Repeat the required number of sets and repetitions.
6 BACK OF THIGHS – STABILITY BALL HAMSTRING CURLS
Lie on your back with your lower legs and heels on top of a stability ball. Your feet should be in line with your hips and slightly flexed. Keep your lower back on the floor. Your arms can be straight at your sides with your palms turned to the floor to help stabilise your body during the exercise.
Keeping your core contracted, lift your hips off the floor and press the backs of your lower legs and heels into the ball. Be careful not to lift the hips too high – your back should not arch. You should now be in a position in which your body is in a straight line from your heels to your shoulder blades.
Slowly bend your knees and pull the ball towards your hips until your heels are rested on top of the ball. Return slowly to starting position by straightening your knees. Keep your core contracted to help protect your lower back and to help give your additional stability.
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