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Thigh Exercises For Women

For women, shaping the muscles of the thighs is an important fitness goal. A shapely lower body is considered very feminine, and the right proportion of the waist to the hips is part of the equation. It's surprising, but true, thigh toning exercises can be done at home, without equipment and results can be seen in 4-6 weeks. Also, did you know that thigh and hip toning gadgets are not required if you know which exercises work, and how to do them. Most importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet.

This means that women must not only do the right thigh exercises, but also include aerobic exercise and sound nutrition to get best results. The following exercises are the most effective front thigh exercises for women. The routine also includes inner thigh and rear thigh exercises.

For best results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. Complete the routine at least 2 times a week for best results. This is an effective beginner to intermediate toning program. Please remember that these numbers are general guidelines only. For an optimum program tailored to your needs, please consult a certified personal trainer. If you have any injuries or medical ailments, please obtain a physicians clearance before starting any exercise program.

Wall Squat: Front Thigh Exercise.
Starting Position: – Place your upper back against a smooth wall. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall. Movement: – Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.

Standing Dumbbell Squats: Front Thigh Exercise.
Starting Position:- Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet. Movement:- Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required. 5 lb dumbbells work well, but you can start with 2 lbs and then work your way up to 5 lbs within 3-5 weeks.

Lunges: Front Thigh Exercise.
Starting Position: – Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: – Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down slowly until your rear knee lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks). Exhale and shift your weight backwards, taking one step (or 2-3 small steps if that sounds difficult) to return to the starting position. Repeat on the other side. Remember to consult your doctor before this or any other knee exercises if you have had any knee trouble!

Lying Face Down: Front Thigh Stretch.
Starting Position: Lie on your stomach on a matt with your legs together. Movement: Reach behind you and grasp your right ankle with your left hand. Pull your right heel up as far as you can. Hold this position for thirty seconds. Repeat as required on other side. Please remember to hold for 10 seconds for this stretch.

Seated Split Stretch: Inner Thigh Stretch.
Starting Position: Sit on an exercise matt and spread your legs as far as you can. Movement: Lean to your right side and reach for your toes. Rest your hands on your toes or at your ankle. Hold this position for thirty seconds. Repeat as required on other side.

Seated Butterfly: Inner Thigh Exercise.
Starting Position: Sit on an exercise matt with your back straight. Movement: Bring the soles of your feet together and pull them in as close to your body as you can. Allow your hands to rest on your feet or to apply light pressure to your thighs. Hold this position for thirty seconds. Hold this position for 10 seconds. You will find this most effective if you gently push your knees down using your hands, be careful not to push too much.

Seated Hip Twist: Outer Thigh And Rear Thigh Exercise.
Starting Position: Sit on an exercise matt with your legs straight out in front of you. Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds.

Lying Leg Pull: Total Thigh Exercise.
Starting Position: Lie on your back on an exercise matt with your knees in the air and feet flat on the floor. Movement: Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds in each set.

Nitin Chhoda
For more information and to register for free diet plans and grocery lists, visit http://www.best-weight-loss-programs.net/ , for exercises for women, visit http://www.toningforwomen.com and to train with Nitin, visit http://www.phonefitnesstrainer.com
Rate this Article: 3.7 / 5 stars - 410 vote(s)
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+5
1. Roxanne (23:00, 08.10.2008)
This article really helped me to understand exactly what needs to be done and how. I have been working out for over 2 years and have great abs and upper body, but my lower body is just too wimpy...now I'll work toward great thighs for the new year!
0
2. Ashlyn (22:38, 08.09.2009)
I am a little confused. I'm a in my twenties and trying to loose thigh fat, and just trying to be all-around a lot more healthy. I found this site and it looked helpful; but it's a little confusing. Help? Thank you!
xoxo,
Ashlyn Adice.
0
3. dorothy (18:11, 08.10.2009)
the exercises are really good, you can feel the impact at once as you are doing it.
+3
4. singh (15:47, 15.11.2008)
for thigh muscle exercises without equipment with pictures.
0
5. Cindy (14:38, 23.06.2009)
Unlike most women that are trying to slim down their legs, I need to build mine up. When I lose weight I lose it in my legs first. I'm looking for excercise or what machines I need to use to build up my legs and thighs. Any suggestions?
0
6. Lorna Darden (14:22, 02.10.2009)
I love your article it's very informative.
+4
7. kasey g (14:14, 09.12.2008)
good article, but matt* is spelt mat. (when referring to an "exercise mat"
0
8. merry (14:05, 04.11.2009)
I'm a diabetic with poor circulation and so my toes almost never warm up.. I ordered these UGG Ultra Tall Boots hoping they would help and they did the job pretty well. The inside is very plush, my feet even feel close to sweating when the air con is up and the house is warm. The upper is a little tight, I wouldn't recommend these for larger people.
0
9. vanessa (12:45, 14.06.2009)
nice page!!! ^_^ it helps me a lot!!! ^_^ super!!!! thanks!! ^_^
0
10. Ghanshyam (12:39, 20.08.2009)
Good Article, very helpfull
0
11. lisa28j (12:23, 30.09.2009)
I didn’t have access to the gym last week while I was on vacation so I had to do with what I had… nothing! But that didn’t deter me from getting a great workout without leaving the house.
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0
12. Sadaf Nehal (09:27, 06.05.2009)
Looks very good but I am confused about whether I need to diet or excerise will be enough for me. I am 130 pounds height 5.4 1/2 with very heavy thigh and butt, infact all the weight is on my lower boby. I tried atkins diet but it seems that i have lost more weight from upper body. Pls advoce.
-1
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14. tonedassiwish (08:03, 17.03.2009)
These tips are basically just stretches, and I need more than that. I run. I do strength training classes at the gym. I weigh 125 and am 5'6" and am proportionate, but I want a beach body. I need some real tips on how to tone my rear thighs and booty. Please help! ;-)
0
15. Jenny (07:45, 05.11.2009)
How long do these exercises take to show effect with , say, half an hour each day? Also will it get rid of cellulite and flab on the thighs?
0
16. lulu (07:30, 27.09.2009)
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17. maggie (07:03, 07.10.2009)
I think I will try to recommend this post to my friends and family, cuz it’s really helpful.UGG Rainier Eskimo
+3
18. Charlotte (06:32, 15.07.2008)
They're kind of wimpy exercises, no offense. They're mostly stretches, which don't get you muscle.
0
19. geetha balakrishnan (05:37, 31.07.2008)
very useful tips for women regarding exercises.
0
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21. webwatch (02:08, 08.05.2008)
In addition to very good exercises listed here, I would add Step-ups as equally effective for the thighs.
Some Yoga poses also greatly help tone the thighs and butt. More info. at http://www.tonedbutt.com.
+2
22. geetha (00:45, 04.04.2009)
for thighs & buttocks exercises.show me the best videos..

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