Thigh Exercise helps you to tone your lower body. Strengthen your thighs with specially selected thigh exercises from our expert trainers.
Our thighs are a part of our lower limbs that not only bear the body’s weight but also help in making the smallest movements that we do. The Anterior thigh muscles (Quadriceps femoris, Pectineus, etc.) extend the legs and flex our thighs, the medial muscles (Adductor longus, Adductor brevis, etc.) rotate our thighs, and the posterior muscles (Biceps femoris, Semitendinosus) also help extend the thighs. Since the muscles, nerves, and the longest and the strongest bone in the body i.e. the femur, it is important that we keep these muscles engaged and strengthen them through thigh exercises. Thighs are also the spot where we gain fat. The reason behind this is the hormone estrogen that causes fat deposits to form around the thighs and the hip area by converting and directing all the extra calories here as fat cells. Not only for aesthetic reasons but also to avoid several health issues like diabetes and heart diseases, we must do exercise to reduce thigh fat.
Thigh workouts are a group of exercises that are designed specifically to build strong legs by stimulating, training, and strengthening the muscles in not only the thighs but also the hips and the core area. Though there are hundreds of types of thigh exercises, with or without the use of equipment, it is easy to create customised exercises to lose thigh fat specific to your goals. Combining thigh exercises with cardio exercises is also a great way to achieve your training goals faster.
Doing thigh exercises at home is possible and far easier than we think. You don’t need elaborate equipment to do thigh slimming exercises effectively. This is how you can do exercises to reduce thigh fat at home: For your thigh exercises, choose a corner that is clean and free of pollution. The spot that you choose for your thigh workouts must be peaceful and free of distractions. You just need probably a chair, a yoga mat, and comfortable clothing to get started with your thigh slimming exercises. Remember, the spot that you choose for thigh workouts should be free of heavy furniture and sharp-edged items.
Thigh exercises can and should be done by everyone who wants to be flexible, agile, and strong or who wants to reduce excess thigh fat. The best part about thigh workouts is that they can be easily customised in intensity and scaled up and down for: Pregnant women Seniors Children as young as 10 years People who have undergone surgeries and are in the process of healing People who suffer from back pains etc. and want to resolve these problems
If you suffer from any of the following conditions, you should avoid starting thigh workouts without consulting your doctor: If you are under excessive stress, thigh exercises may put a strain on your heart and end up increasing your stress more. If you are sleep deprived, then you should avoid thigh exercises to avoid injuries. If you have been constantly working out and have sore and fatigued muscles, you should avoid thigh exercises. If you have a fever or flu. If you have recently suffered from asthma attack, heart diseases, chronic back pain, spondylitis, etc., you should avoid high-intensity thigh exercises.
Here is a list of some of the best and most effective exercises to reduce thigh fat, with or without the use of equipment: Side shuffle switch Single leg calf raises Plyometric squat Side lunge sweep Single leg circle Dumbbell squat Lunges with dumbbells Ballerina plié Low lunge with isometric adduction Reverse lunges with knee lifts
Here is a detailed step-by-step explanation of the best thigh exercises: Side shuffle switch: This is one of the best thigh gap workouts that also improves your flexibility. Stand with your feet together and arms by your side. Shuffle to your right by taking three steps and then lift your left knee as you swing your right arm forward. Immediately reverse your shuffle and land with your right knee. Ned your left knee and swing your right arm forward. Total sets: 5 sets of 20 reps each Total time: 3 seconds for each rep Single leg calf raises: This is not only one of the best thigh exercises, but also a very effective exercise to reduce belly fat. Stand with your feet hip-width apart. Raise your left knee to the hip level with hands placed on the hips or behind your head. Left your right heel, keeping your core tight, as high as you can while balancing on the ball of your foot. Hold and lower the heel back down. Repeat on the other side. Total sets: 5 sets of 20 reps each Total time: 3 seconds for each rep Plyometric squats: This is one of the best thigh exercises that, due to the cardio involved, serve as a great fat burning exercise as well. Stand with your feet shoulder-width apart, Squat down as you bend your knees at an angle of 90-degrees. Jump up and land swiftly in the squat position. Land as softly as you can with your knees bent and your weight on your heels. Total sets: 3 sets of 8 reps each Total time: 3 seconds for each rep Side lunge sweep This is a very effective exercise to reduce thigh fat that also serves as a great inner thigh exercise as well as an outer thigh workout. Stand with your feet together and hands on your hips. Take a wide step to the left and lower yourself into a lunge as you bend your knee and push your hips behind you. Push through your left heel and stand back up crossing your left leg in front of your body without touching the floor. Swing your leg back out to the left side and repeat. Total sets: 3 sets of 15 reps each Total time: 5 seconds for each rep Single leg circle One of the best exercises to reduce thigh fat, this thigh workout is as fun as it is intense. For this thigh exercise, lie down on your back with your arms resting by your sides and the palms facing down. Start with pointing your left foot towards the ceiling and rotate your leg slightly outwards. Trace a circle towards the ceiling as you inhale deeply. Move your whole leg but keep your hips still. Switch legs and repeat. Total sets: 5 sets of 5 reps each Total time: 3 seconds for each rep Dumbbell squat This is one of the most functional thigh gap workouts and high-impact exercises to lose thigh fat. Start this thigh workout by standing with your feet slightly apart as you hold a dumbbell in each hand racked over your shoulders. Engage your core and sit with hips pushed backward into a squat. Keep your knees beyond your toes. Press into the mid-foot and return to the standing position. Total sets: 3 sets of 12 reps each Total time: 5 seconds for each rep Lunges with dumbbells This is one of those classic exercises to lose thigh fat that not only strengthens your thighs but also improves your balance and coordination. Stand with your feet hip-width apart holding a dumbbell in each hand. Lunge forward with your left leg and straighten your leg. When you lunge, your knee should be around an inch over the ground without touching it. Your torso should be perpendicular to the floor with your front knee aligned over the front ankle. Switch sides and repeat. Total sets: 5 sets of 10 reps each Total time: 3o seconds for each rep Ballerina Plié One of the most comprehensive thigh slimming exercises, this engages the entire thigh. To do this thigh exercise, stand with your feet shoulder-width apart. Bring your arms straight out and lower into a squat as low as you can go. Tuck your tailbone under and contract your glutes. Come back up and repeat. Total sets: 5 sets of 10 reps each Total time: 40 seconds for each rep Low lunge with isometric adduction One of the best inner thigh exercises, this helps to train your adductors effectively. Stand with your feet together and arms by your sides. Take a wide step forward and lower into a deep lunge position. Place your hands on the floor on the inside of your right foot. Press your right knee into the outside of your right shoulder and squeeze for 10 seconds. Release and get off the floor with your right leg to stand. Total sets: 5 sets of 5 reps each Total time: 10 seconds for each rep Reverse lunges with knee lifts One of the best exercises to lose thigh fat, this is a great outer thigh workout. Stand with your feet shoulder-width apart. Step backward with your left foot as you land on the ball of your foot and bend both the knees to create two angles of 90-degrees. Push through your right heel to return to a standing position by thrusting your left knee towards the chest. Repeat on the other side. Total sets: 5 sets of 20 reps each Total time: 3 seconds for each rep
Regular thigh exercises not only make your legs look toned but also have several important health benefits like: Today, when obesity is rampant, regularly doing exercises to reduce thigh fat accompanied by butt exercises to lose weight helps you in losing weight since you train and exert the largest muscles in the body. This helps you in burning more calories and preventing the ill effects of obesity like heart diseases, diabetes, etc. Inner thigh workouts coupled with outer thigh exercises help your body strengthen tremendously. Since you also exercise your back and legs during exercises to lose thigh fat, you end up performing better in other high endurance activities like jogging, walking, etc. Inner thigh workouts coupled with other exercises to lose thigh fat help you in doing compound movements that activate your core. When you train your inner and outer thighs, hamstrings, glutes, etc., you get a great cardio workout too. Thigh exercises help in giving your body symmetry as well as a toned-looking body. Regular inner thigh workouts help you in preventing back pain that’s mainly a reason for weak muscles. Thigh exercises help in lowering the risk of injuries and preventing age-related wear and tear of the muscles.
There are no inherent disadvantages of thigh exercises but only risks that occur due to the following reasons: Not using the equipment properly may put you at risk of injuries during your inner thigh exercises. Starting a thigh exercise routine without consulting an instructor may cause more harm than good. Overexerting yourself may lead to stress fractures, chronic pains, etc.
Here are some tips that one should follow while doing thigh exercises: Dos: Always integrate a warm-up and cool-down session to avoid muscular fatigue. Be consistent for gaining the benefits. Have adequate rest between your workout sessions. Don’t’s: Never start thigh exercises without consulting your doctor especially if you suffer from any specific medical conditions. Never do workouts without proper guidance. Never overstrain or overexert yourself.
Here are the things that you require for inner thigh exercises at the gym: Leg extension machines Leg press Hip abduction machine Dumbbell Exercises These are the things that you will require for doing exercises to reduce thigh fat at home: A pair of dumbbells A yoga mat
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