For many women, toning the thigh muscles can prove to be an essential fitness goal. A well toned and well shaped lower body is very desirable among most women and the correct proportion of the waist to the hips forms an important part of the equation. Though it may be hard to believe, exercises for toning the muscles of the thighs can be performed in the comfort of your home and without any sophisticated exercising equipment. Performing efficient thigh exercises at home can show results in four to six weeks. Thigh exercises prove to be most efficient when mixed with a nutritious diet and aerobic exercise. For achieving best results, begin with fifteen to twenty repetitions and a single set. Over time, you can increase this to two sets. You should ideally complete the entire routine a minimum of two times every week to achieve best results. This can also form a part of an efficient beginner and intermediate level toning regimen. Please keep in mind however that the numbers given are only general directives and for a program that is suited to your personal needs you should consult with a personal trainer.
The exercises given below are some of the most effective exercises for women for developing the front, inner and also the rear muscles of the thigh. If you happen to be suffering from any medical conditions or injuries, you should consult with your physician before performing the exercises.
Begin by placing the upper region of your back against a wall. Keep your feet apart at shoulder width and point your toes slightly in the outward direction. Balance your weight equally on both your feet and lean back on the wall. Breathe in and make sure that your heels are touching the ground throughout. Slowly, lower yourself into a squatting position by sliding down against the wall. Breathe out as your legs straighten and always keep your chest and head up. Return to the initial position and repeat for the desired number of repetitions.
Standing dumb bell squats
Start with a dumb bell in both hands and hang them down by your sides. Keep your feet at shoulder width and point your toes outward. Balance your weight equally on both feet. Breathe in and ensure that your heels touch the ground throughout. Slowly, assume a squatting position. Breathe out while you straighten your legs and keep your chest and head up. Return to the initial position and perform the desired number of repetitions. Ideally, you should perform the exercise with five pound dumb bells but you can begin with two pounds and gradually increase the weight to five pounds over three to five weeks.
Stand with your feet at a little less than shoulder width apart. Grip a barbell with a width wider than your shoulders and place the barbell across your shoulders. Breathe in while making sure your back is straight and a little arched. Slowly, step in the forward direction with one leg, taking a long stride, and lower your body down gently till your rear knee is in contact with the ground. Breathe out and take one step to go back to the initial position. Repeat the process on the other side. If you have been having any problems with your knee, consult your personal doctor before attempting this exercise.
The exercises mentioned above or only a few among a large range of exercises that help develop your thigh exercises. Performing these and other exercises on a regular basis will help tone your thigh muscles and aid you in achieving a desirable physique.