Posts Tagged ‘Thighs’

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Beautiful Beach Body – Week2

March 29, 2011

Legs 11

If you’re looking for those perfect pins to display in shorts this summer, then look no further than SuperFitDirect’s leg exercises below. If you train your legs with these exercises 2-3 times per week and work to improve the amount of sets and reps you can do as well as the weight, your legs will shape and tone up in time for summer. To burn of fat from legs you need to also incorporate the exercises with some cardiovascular exercises such as running, cycling or an exercise class.

Equipment

A light free weight

Body ball

Yoga Mat

Chair

Inner Thigh Squeeze – (Inner Thighs)  2 sets of 20 reps

Place both hands and knees on your body ball, keep your feet on the floor for balance. Most of your bodyweight should be resting on the ball. Squeeze your knees together into the ball, hold this squeeze position for a second before relaxing but knees in contact with the ball. Repeat for remaining reps.

Side Lunge to Touch -(Inner and outer thighs)  10 reps alternating legs.

Stand with both feet together and your hands by your side. Take a large step to your right, when you place your right foot down, bend your knee and push your bum back as you lower your foot to the ground Once your right thigh is almost parallel to the floor, bend forward and touch your right shin with both hands then, push back up to your starting position and repeat on your left leg.

Perfect pins -(Thighs)   1 minute

Lie on your side and support your head with one hand. Lift your top leg and place you foot onto a chair. Very slowly, lift the lower leg to touch the underside of the chair, hold for a few seconds, lower several inches, then lift straight back. Continue for 30 seconds then switch legs and repeat.

Thigh and Calf squat – (Hips,thigh,calves and bottom) -2 sets of 20 reps

Stand with your feet slightly wider than shoulder width apart, toes pointing out at 45 degrees. Put your hands on your hips. Bend your knees to 45 degrees and lift your heels off the floor, while squeezing your bottom tight. Slowly lower your heels back and straighten your legs.

Calf raise with dumbbells – (Calves and ankles) 2 sets of 20 reps

Stand with your feet hip -width apart with a dumbbell in each hand. Raise yourself into your tiptoes, keeping your weight evenly distributed between your big toe and little toe on each foot. Slowly lower your heels back to the ground.

Side leg lift- (outer thighs)

Lie on your side in a straight line with your leg on top of the other. Lift your top leg up towards the ceiling and then lower it with control. Pull your tummy into your spine and squeeze your bottom throughout the exercise. Repeat on the other side.

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Beautiful Beach Body – Week1

March 17, 2011

With summer fast approaching, now is the perfect time to get your body looking its very best for the beach. If the very idea of parading about in your bikini/trunks fills you with dread, then fear not -Superfitdirect will be bringing you a 5 week exercise plan, focusing on a specific area to tone each week (Bum, Legs, Arms, Abs and Chest). So start early to make the most out of your gorgeous body this summer.

 Week1 –Bootylicious  

If you don’t focus on your butt, no one else will!

You can shape and tone your bottom by doing the following exercises however used in conjunction with the elliptical machine, walking on an incline on the treadmill or by walking outdoors at a medium pace will help speed up the toning process.

Reps and Sets = 2 sets of 20 repetitions for each exercise.

Bridge- (Glutes)                 

Lie face up (a yoga mat is ideal for this due to its padding) with your arms at your side, knees bent and feet flat on the floor. Lift your hip towards the ceiling, squeezing your bottom muscles tight. Hold this position for three seconds before you lower yourself to the starting position.  

Bridge on a body ball –(Glutes, Rear thighs and Lower back)

Lie on the floor face up with a body ball in front of you. Place your arms at your side, with your palms turned down. Bend your knees and place your feet on the body ball. Lift your left foot so that your leg is straight and your knees are together. Keeping your hips level and your right foot on the body ball, raise your bottom off the floor. Slowly lower it towards the floor, pause and push your hips back into the air. Swap legs and repeat exercise.

Bottom kickback – (Glutes & Hamstrings)

Kneel on all fours on a mat, with your forearms and palms flat on the floor. Keep your back straight and slightly horizontal. Lift your left knee off the floor and raise your heel to the ceiling, then lower the knee and cross it behind your right leg, before returning to the start. Continue with the left leg for 30 seconds then switch to the right for a further 30 seconds.

Kneeling side kick-(Glutes)

Kneel on all fours and extend your left leg sideways, tilting your head and body to the left. Lift your left leg of the floor to hip level. Bend and straighten your knee to perform a kicking move, complete one set and repeat on the right leg.

Step ups –(Thighs and Glutes)

Stand at the bottom of a stairs and put your right foot on the second step. Push up through your thighs and lift your left leg onto the second step. Reverse the movement and return to the start position, repeat the exercise with the opposite leg.

Make sure you carry out the exercises slowly and don’t use momentum.

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Thinner Thighs Are a Workout Regimen Away!

February 24, 2011

 

Do you hate your thighs? If you are looking for leaner and toned inner thighs for the summer then look no further, you still have plenty of time left to make a difference. Gym classes that work the thighs include aerobics, circuit training and cardio combat these classes focus on elements such as squats and lunges and are great for toning. If you are not a member of the gym then running and power walking are great for burning fat and toning thighs. Combine any of these aerobic workouts with the following exercises that can be done at home to get your desired slimmer thigh results.

Outer Thigh Leg Lift -Outer thighs

2 sets of 20 repetitions

Lie on your side in a straight line with your legs on top of each other.

Lift your top leg up towards the ceiling

Lower your leg with control

Pull your belly button into your spine and squeeze your bottom throughout the movement.

Repeat on the other side

Dumbbell Leg Curl –Rear Thighs

2 sets of 20 repetitions using a light weight

Lie down on your stomach, fold your arms and rest your forehead on your arms

Hold a weight between your feet so that the top end of the weight rests on the soles of your shoe

Squeeze your feet together and curl your leg up towards your bottom

Slowly lower – control the weight at all times

The Thigh Squeeze -Inner Thighs

2 sets of 20 repetitions- Stability ball required

Place both hands and your knees on a stability ball ( keep your feet on the floor for balance)

The majority of your body weight should be resting on the ball

Squeeze your knees together into the ball and hold the squeeze for a second

Relax however keep your knees in contact with the ball.

Remember to carry out each exercise slowly, speeding up will cause you to use momentum rather than strength.