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Saturday, 17 May 2014

Its the day for "THIGHS and LEGS".

People, often women, are very particular about their thighs and want to tone their legs. Shaped legs lead to a high level of attraction and so today I am going to enrich the readers with some good thigh exercises. Below are 18 exercises had would help:

1. Warrior IIIThis yoga move can tone your legs, and core too.

     yoga-cellulite-warrior-pose

    How to do it: Stand with the feet together, and lift up the left leg with a pointed toe, putting your           body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so         they form a straight horizontal line from head to toe with the arms at your sides. Engage your core       and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as       straight as possible. Ensure your right knee doesn't lock and center the weight on the middle of the     foot. Hold for 5 breaths and then slowly return to standing.


2. Chair SquatThis is a perfect move for beginners, and we're betting you're sitting on the only              equipment you need as you read this. Hint: If you have a chair (and your glutes), you're good too.

    chair-squat-beginner

    How to do it: Begin standing with your back to a chair, feet hip-width apart. While keeping your               weight centered on your heels, draw in your abs and hinge forward at the hips slowly lowering your     butt toward the chair. Pause right before you would sit down and return to standing while keeping       the core engaged. Do 3 sets of 10-15 reps.


3. Pivoting Curtsy LungeHow to do it: Standing with feet hip-width apart, step your right foot                  diagonally behind you and into a 7 o'clock position. Bend both knees so you're in a lunge stance.          Lean your torso forward 30 degrees and pulse up and town 10-15 times. Straighten the body and        pivot 180 degrees so your right foot comes to the front. Again, lower into a lunge.

    pivoting-curtsy-lunge

    Pulse up and down 10-15 times on each side to complete one set; do 3 sets.


4. Low lunge hoverThis standing move works both the legs and butt.

    low-lunge-hover

    How to do it: Stand with feet hip-width apart before stepping your right foot back, and lowering into       lunge stance with the left knee over the ankle. Bring your arms over your head and hinge forward         from the waist. Lower the chest forward toward the thighs as your arms reach forward. Lift the right     leg while straightening the left. Hold for 3 breaths before returning to the starting lunge position. Do     3 reps; switch legs and repeat.


5. Skater LungeThis move works the quads, hamstrings, and glutes.

    skater-lunge

    How to do it Begin with feet shoulder-width apart and the arms at your sides. Take a large step             backwards with your left leg and cross it diagonally behind the right leg. Meanwhile, extend your           right arm out to the side and swing the left arm across the hips. Hop about 2 feet to the left and           come back to the beginning stance. Repeat with the other leg; that's one set. Do 3 sets of 20 reps.


6. The LeanThis move works the inner thighs and begins with the same stance as the skater's                lunge.

    the-lean-leg-workout
   
    How to do it: Begin with feet shoulder-width apart and the arms down at your sides. Take a step           diagonally back with the right foot. Then, bend sideways from the waist toward the side where your     right leg is stretched out, and reach your right arm up and left arm down and back toward your right     calf. Return arms to starting position to complete 1 rep. Do 10 reps, then switch sides and repeat.


7. Leg LiftThis move targets the quads.

    chair-leg-lift

    How to do it: While you stand facing a chair, raise your right leg, knee facing up, foot flexed and place     your heel on the seat. Make sure not to lock your standing knee as you lift your right foot off the           chair and straighten it out until you feel your quadriceps engage. Keeping your lifted leg in the air,         bend the leg on the floor slightly and then straighten it again. Do 10-15 reps, then switch sides and     repeat for 1 full set; do 3 sets.

8. Standing Glute Toner - For a tighter tush, grab a chair and do some leg lifts.

   standing-glute-toner

   To know it clearly, I would recommend to watch the video                                                                        at: http://www.health.com/health/video/0,,20731859,00.html


9. Two-Thirds Jump SquatReady to work your quads and hamstrings? This move will really do the          trick.

    jump-squat

   How to do it: Begin by standing with feet shoulder-width apart, arms at the sides. Lower the body          into a squat, going two-thirds of the way down. Immediately jump straight up with your arms pointed    up toward the ceiling. When you land, go right back into the next rep. Do 3 sets of 20 reps each.


10. V-PositionThis V-Position is similar to a ballet pliĆ© and just like that classic move, it works the              thighs, hips, and glutes.

       v-position-leg-exercise

       How to do it: Stand holding the back of a chair with one hand. Place your feet in a V position, toes          should be about 4 inches apart and heels stay pressed together. Bend your knees and lift the              heels a few inches off the floor. Then, lower your hips until you feel your quads intensely working.          Pulse up and down. 10-15 pulses up and down completes 1 set; do 3 sets.


11. Lateral Lunge Side KickUp for a challenge? This move is challenging, but you can use lighter              weights or do fewer reps until you get stronger.
   
      mix-match-kick-lateral-lunge-side-kick

      How to do it: Stand with feet together, arms at the sides and with 5-to 10-pound dumbbells in each       hand. Step the right foot out to the side and bend the left knee at a 90-degree angle to come into         a side lunge. Push into your left foot and come to standing with the knees slightly bent.                         Immediately kick the left foot strongly out to the side (make sure it stays flexed). Return to starting       position. Do 3 sets of 12-15 reps and repeat on the opposite side.



12. Hip BridgeThis move is a modified bridge and targets the glutes.

      hip-bridge

      How to do it: Lie on your back with knees bent and facing up. Plant your heels into the floor and lift         the toes toward the shins. Raise the buttocks off the ground until your back forms a straight line           from the knees to the shoulders. Hold for 1 second before lowering down. Repeat for 15 reps.


13. Split-SquatThis squat incorporates dumbbells and works to tone the thighs.

      split-squat

      How to do it: With a 5-pound dumbbell in each hand at your sides, stand with the left foot forward         and right foot back in a wide stance. Bend both knees keeping the left knee over your ankle, while       lowering the right knee nearly to the floor. Return to standing. Do 8-10 reps on each side.


14. Single leg lift and rowThis move works more than just the legs; it targets the back, arms, and            core in addition to the butt and hamstrings.

      body-side-lunge    

      How to do it: Begin standing with your left foot in front of the right foot. Hold a 5- to 8-pound                 dumbbell in the right hand and keep both arms at your sides. Leaning forward, raise the right foot         off the ground and bring it straight up to hip level. At the same time, bring the weight toward the           ground and then raise it up to hip-level. Do 12-15 reps on the right side before switching arms and       legs to repeat on the left side.


15. Standing Forward BendThis move fights cellulite and works the quad muscles.

      bethenny-hinge-forward

      How to do it: Stand with feet hip-width apart and hinge forward at the hips. Keep your knees                 slightly bent, lay the chest on your upper thighs, and let your head fall forward toward the ground.       Keep the quads engaged and slowly work to straighten the legs without locking the knees. Hips           should stay centered over the feet. Hold for 5-8 slow and deep breaths.


16. Chair TwistThis move works the butt and legs, and though chair is in the title, no equipment or          props are needed.

      chair-twist-move

      How to do it: Start by standing with feet together. Bend the knees and push the hips back, while           making sure the knees stay behind the toes. Lower the thighs until they're almost parallel with the       floor and raise the arms forward and up. Then, rotate the torso to the right side and place the left         elbow on the outside of the right knee. Hold for 3 breaths and return to the starting                               position. Repeat on the left side to complete one rep; do 3 reps.


17. Downward Dog SplitThis yoga move is great for the legs.

      downward-dog-split

      How to do it: Begin on all fours on the ground. Take a deep breath, release and push                             into downward dog by straightening the legs and lifting your hips and butt into the air. Push your           hands and feet into the ground and relax the head between your arms. Exhale and lift one leg as         high as you can while keeping it straight with a flexed foot. Lower the leg down, and repeat on the       other side.


18. Knee Lift-Leg Kick ComboThis move is pretty challenging; if you can't complete the full amount         of recommended reps feel free to do less and work your way up to completing the full set.

      knee-lift-leg-kick

      How to do it: Lie on your right side with the upper body supported by the right elbow and tricep,             which should be flat on the mat at your side. Stack the legs and hip, and bend the knees. Lift the           top bent leg, keeping it level, and then lower it. Straighten both legs and let them fall into a small         split position (with one leg split over the other). Hover the bottom leg about 1-2 inches from the           floor with knees facing forward. Return to starting position to complete one rep. Do 30-40 reps,             then switch sides and repeat.

Ya Guys I think that's enough to attain fantastic legs, and please comment with your suggestions for the improvement of this blog if required and keep giving your feedback. And yeah: "FITNESS FIRST".



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