Question by &dance: I need to lose some weight and get rid of tummy fats?
my height is around 157 and i’m about 46kg
I really need to lose some weight and get rid of some fats. I’m 14 and i desperately wants to get rid of the fats on my tummy and on my thighs. i have been doing sit-ups, but the maximum i can do at once is around 25. will it work if i do sit ups daily?
i want to lose weight back to around 42kg and get rid of the fats on my tummy and thighs cause they will look awful. can you all recommend some good solutions (i dont want any diet pills nonsense), some good exercises (best if can do at home or in a room – no need much space) and a good diet plan.
how long will it probably take to get rid of my tummy fats and lose weight back to 42kg?
-ps. please don’t give short and simple answers like “exercise”, “eat less”, “go on diet” etc! -
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Do you want to discover the secret to rejuvenating your body and improving the quality of your life? Download ebook “Hot Legs Workout” here: great legs Closely guarded leg workout secrets! Carolyn Hansen is a certified fitness expert and fitness center owner who coaches clients to look and feel younger.
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.
Do you want to discover the secret to rejuvenating your body and improving the quality of your life? Download ebook “Hot Legs Workout” here: great legs Closely guarded leg workout secrets! Carolyn Hansen is a certified fitness expert and fitness center owner who coaches clients to look and feel younger.
Natural breast enlargement methods are today preferred over breast implant surgeries. Like its name suggests, natural breast enlargement methods are natural and therefore, safer. Also, the processes are non invasive, which reduce the risk of any surgery. The non invasive process also does off with the use of silicone or other such substances being used. Similarly, these natural breast enlargement methods do not have any side effects.
Bone health in women is a pressing issue because women’s bones are by nature less dense than those of men. Moreover, certain nutrients may be deprived from a woman due to menstruation and physical ailments. This is why a woman must be careful as to the food she is consuming and her general state of health to make sure that her body is not deprived of vital nutrients critical to good bone health.
Bone health is one of the most important aspects of a women’s health. This is due to the fact that ignoring bone health may result in a lot of diseases and injuries, the most dreaded of which is osteoporosis. Although a lot has been said about the debilitating effects of osteoporosis, it may not be entirely too late to protect one from it.
“Mineeda Vital’s goal is to deliver fantastic products for mens health, womens health and wellbeing engaged Australians and New Zealanders”, says Doug Crowther, director, Mineeda Vital.
Mineeda Vital’s VitalVMH is a brand new softgel multivitamin, multimineral and multiherbal product. It is a one per day product for mens health and womens health and wellbeing.
This treatment is not recommended for people with skin disorders or have diabetes, heart problems or pregnant women. People below the age of 17 should also avoid receiving this treatment. So, after many limitations of scientific facts and claims can not be fully demonstrated. Excessive use of this treatment should be avoided in order to allow the body to progress naturally and appropriately…
Immediately after treatment, there should be redness and bumps to surface treatment, which can last up to 2 hours or more. It ’s normal that treaties area to feel like sunburn for a few hours. You must use a cold pack if necessary. If any crusting, apply an antibiotic cream. Some doctors recommend aloe vera gel or some other after sunburn treatment such as Destin…
Local anaesthetic cream can be used for children if they find the treatment painful. Adults should take an over-thecounter pain killer (eg. paracetamol) half an hour before the appointment…
However, the long term success is not currently known. It is difficult to predict individual responses as many factors are involved: the thickness of hairs, different sites on the body, hormonal imbalances, darkness of hairs and how strong laser light can be tolerated. However, in general, the hair-free intervals gradually lengthen and the re-growth becomes sparser and finer…
Derek Castleberry Healthy Living – Get Up Get out Get Active. Exercising on the daily basis is a habit that you have to allow your body time to embrace. Every January the motivation to start an exercise routine is very high, but as time goes on the crash and burn syndrome is almost guaranteed.
As no patient or procedure is exactly the same thing you may discover that not everything in this leaflet apply to you. However we hope that these answers to common questions are useful. Please consult your doctor or nurse if you are unclear on anything…
Currently the situation is a stalemate. The legislature has not enacted legislation on laser hair removal, the cases remain undecided, and the Texas Medical Board has recently decided to repeal the rule. The uncertainty leaves doctors, non-medical service providers, and potential customers, without clear guidance as to whether laser hair removal is a medical procedure, and qualifications may be required of those performing the procedure...
Forex Magic Bullet is a forex robot being released to the public on August 31, 2010. The robot has 6 years of live results with very impressive results. Over this time the robot did not have a losing month. But is it all a scam?
OK, I’ve got some really important things to go over with you if you’re going to get your ex back. Time is of the essence, so I’m going to be as quick as possible. I could tell you some things about me. Like I used to make big mistakes in my relationships… Did some embarrassing things while trying to get one in particular back… I learned a lot, had some success and now help other guys and girls get their EXes back…
We all believe that we are controlled by our genes, that cancer among other deadly diseases are something that naturally comes as age. This is all wrong. PHD Bruce Lipton has proof.
Have you seen someone new and wonder if the attraction is mutual? How can you read the signs that say he is interested? Here are five signs that show is is more than a little interested in you.
Acne Specialist believes there is a correlation between Vitamin B5 deficiency and acne (the most common skin disease), due to modern food processing. Vitamin B5, aka pantothenic acid, serves the body in many ways. It is a member of the …
… be superficial, but if left untreated the scars can be deep. There is no age exception when it comes to acne, whether you are a teenager or an adult, if you have acne you should start treating it early, because the longer you wait for the …
… we are left with acne scars, acne scars take times to heal, some acne scars will disappear after a couple of months, but some acne scars will stay and become permanent scars. Most people who suffer from severe cases of acne scars, suffered …
To get your legs and butt into fantastic shape you need to apply the same principals to your exercise and nutrition program that you would use to get your entire body into top shape. The latest cutting edge exercise
knowledge is based on the premise of speeding up the metabolism to burn off excess body fat. Also making sure that you eat enough high quality food will create higher energy levels to support your exercise program is also important if you wish to have “to die for hot legs”. Read mor
Do you want to discover the secret to rejuvenating your body and improving the quality of your life? Download ebook “Hot Legs Workout” here: great legs Closely guarded leg workout secrets! Carolyn Hansen is a certified fitness expert and fitness center owner who coaches clients to look and feel younger.
For your thighs to look tip-top, you ought to do thigh exercises that not only tone, firm and strengthen you thighs, but also burn the fat.
If you don’t burn the fat, you’ll not see how excellent your thigh muscles actually look.
To get rid of the extra weight on your thighs and hips, it takes precise thigh exercises, like the ones found below, to help tone and shape your legs while at the same time burn all the excess fat so you can actually see the shape you are after.
“You will not get big,bulky thighs.”
Most women are worried that if they do upper leg exercises they will develop big bulky thighs. Women don’t want to do thigh exercises that will make their thighs big and bulky like a man or like a big female bodybuilder.
Because of this a lot of women tend to avoid certain upper leg exercises and use lighter weights for higher reps on the upper leg exercises that they perform.
Doing exercises for your thigh muscles with light weights and high repetitions won’t burn any more fat or tone and firm your muscles better than a heavier weight upper leg exercises with moderate reps.
Even worse, in order to ditch getting too big and bulky, some don’t even use any exercises for your thigh muscles at all. Unfortunately this is all too common.
Don’t make this mistake.
So please take note of this, you will never, ever get big and bulky thighs like a man’s through doing any upper leg exercises.
The reason is simple – Testosterone.
This is what allows men to get big thighs from upper leg exercises, but prevents women from doing the same because they produce much less testosterone.
You need to include exercises for your thigh muscles and weight training in general as the main part of your fitness routine in order to have the best tone to your body.
Every year after the age of 25, the average woman will gain one pound of body fat but at the same time will lose one third of a pound of muscle tissue and this results in a decrease in your metabolism.
Proper exercises for your thigh muscles and sound eating habits can reverse this process.
Upper leg exercises can increase your metabolism by restoring muscle tissue that you lost over the years.
Thigh exercises that use all the major muscle groups in your lower body will increase your metabolism hours after exercise.
The exercises will work on;
* Hamstrings, which are located at the back of your thigh. Your hamstrings extend from the back of your knee up to your butt and basically work to bend your knees; * Abductor or groin muscles–the inner thigh muscles that work to bring your thighs together; * Quadriceps at the front of your thighs, which help straighten your knee and; * Hip flexors at the front of your pelvis, which help you raise your thighs.
Proper thigh exercises will help improve the shape, size and strength of your thighs regardless of your current health or fitness level.
Be sure to carry out all exercises for your thigh muscles in a slow, controlled manner to avoid injury and to ensure the effectiveness of the thigh exercises.
Older or less flexible people should be especially careful to start slowly with any thigh exercises.
As well as the thigh exercises, you need to implement a complete and comprehensive fitness and nutrition program to run along it.
A combination of the best thigh exercises, cardiovascular exercise and good nutrition is the most effective for fat loss and toning and shaping your muscles.
These are the most effective thigh exercises for toning, firming, shaping and burning body fat:
1. Multi Muscle Leg Exercises – Dumbbell Lunges:
Thigh exercises like this are good for working your glutes, quads, inner and outer thighs and hamstrings. You can perform upper leg exercises like the lunge in either a stationary position, or you can walk across a large area in a straight line.
Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle.
Slowly bend your knee lowering your hips so your knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to the standing position.
Complete a full set, then switch legs and repeat. Or you can switch legs and move forward across the floor with each repetition. Try and pay close attention to the angle formed by your thigh and lower leg. Your knee should be directly over your ankle. Don’t let your knee stray over your toes. Your knee and toes should be pointed in the same direction.
2. Multi Muscle Leg Exercises – Leg Extensions:
Multi muscle thigh exercises like this will help to define and shape the front of your thighs, known as your quads.
Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad or the seat so that your knees hang off the end of the seat and the foot pad rests on the lowest part of your shins, right above your ankle.
The pad should not be on your feet or in the middle of your shins. Grip the handles on the machine or hold onto the edges of the seat to keep your hips from lifting up as you perform the thigh exercises.
Extend your legs until your knees are straight, making sure you remain seated flat on the machine. Raise the weight up all the way, lock and hold briefly, then slowly lower the weight back to the starting position.
Like all thigh exercises, it’s very important to get the full range of motion and for you to feel the contraction in your muscles all the way up and down.
3. Multi Muscle Leg Exercises – Leg Press:
Sitting on a leg press machine, position your feet together against the footrest about shoulder width apart with your toes pointed slightly outward. Grip the handles or the sides of the seat.
Bend your knees and lower the weight as far as possible without changing the position of your hips. Don’t lower the weight so far that your hips start to curl up off the seat.
Pause briefly in the bottom position then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lockout. Then begin to lower the weight again in a slow and deliberate fashion.
4. Multi Muscle Leg Exercises – Barbell Squats:
This is by far the most effective and efficient out of all thigh exercises for overall leg development.
Rest the barbell on the upper portion of your back, but not on your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet on a heel raise so that the balls of your feet are resting on the floor and your heels are elevated.
Your feet should be about shoulder width apart with your knees bent slightly outward and your knees over your toes. Keeping your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel with the floor.
Once you reach the bottom position, press the weight up with your heels. Be careful and don’t lean forward or curve your back. This will stress your back and decrease the effectiveness of the exercise.
5. Multi Muscle Leg Exercises – Back Extensions:
Thigh exercises like back extensions are excellent for your lower back, glutes and hamstrings.
Lie face down on a back extension bench and lock your ankles in place, or hook them under the roller pad if a footrest is not available. Adjust your hips on the pads so that when you bend forward your back is perpendicular to the floor, but not rounded. Your hips should extend over the edge of the pad. Fold your hands across your chest.
Keeping your head in alignment with your spine lift your torso until your back is perpendicular to the floor. Lifting your torso higher than parallel is unnecessary and may place harmful stress on your back. Reverse the technique to return to the start.
After a few workouts, when the exercise becomes easier, hold a weight plate across your chest to increase resistance.
Do not, however, place any weight on your head or neck or this could result in injury.
6. Multi Muscle Leg Exercises – Ski Squats:
Place your feet shoulder width apart, about two feet out from the wall and lean your back against the wall. Bend your knees to a half squat position. This is position one. After 10seconds, lower down to position two, about two inches lower. After another 10seconds, lower another two inches down to position three. This equals one rep.
7. Multi Muscle Leg Exercises – Straight Leg Dead-lifts:
This exercise will work your hamstrings, glutes and lower back. Grab onto a barbell with both hands using an overhand grip, stand up straight with your hands and feet shoulder width apart.
Keeping your legs nearly locked, bend forward at the waist until your upper body is almost parallel with the floor, keep your back straight and your eyes looking straight ahead. The barbell should be hanging at arm’s-length below you.
Continue to look straight ahead and keep your back straight as you use the muscles in the back of your legs to return to the starting position. Be careful and try not to hunch your back or lean backwards as this can increase your risk of back injury.
Keep your back fairly straight throughout the exercise. Looking straight ahead of you will help you keep your back straight.
8. Single Muscle Leg Exercises – Lying Or Seated Leg Curls:
For thigh exercises like hamstring curls you can use either a seated or lying down hamstring machine. In this case, we are going to use the lying down machine to explain the exercise.
To begin this exercise, lie face down on the leg curl machine and hook your heels under their roller pads. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grab onto the handles under the bench for support.
Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. As with all thigh exercises, you need to concentrate on using a full range of motion.
Combine these exercises with a fitness and nutrition plan and watch the results you will able to achieve if you stick at it and carry out the plan correctly.
Lie on your side and pull your top leg behind your buttocks. Keep your knees together and push your hips forward. This position can put undue pressure on the knee joint and ligaments. Anyone with knee pain or knee injury should avoid this stretch. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg. (01:27)
Side Lying Adduction/Abduction with Ring is a variation of the original Pilates exercise “Side Leg Lift Series.” Using the ring adds resistance to help tone the muscles of the inner and outer thighs, the adductors and abductors. Keeping your abdominal muscles engaged while performing side lying exercises helps strengthen the core as well. You sculpt long, lean legs and flatten your abs. (04:27)
This is a tutorial on “Inner Thigh Lifts”. It’s a great, challenging exercise that you can do anywhere. It’s definitely one of the best exercises to firm inner thighs. Be sure to check out www.legexercises.com for more leg workouts. (02:52)
How to lose leg fat is simple if you know exactly what to do in order to achieve weight loss around tour legs and thighs. Many women are straggling on how to lose leg fat because they are doing things the wrong way. If you want to lose fat, You…
So you have big legs and would like to lose leg fat, well when I was younger my momuse to say I had big bones. The truth was, I had fat legs. The fact is, the way to lose leg fat isn’t that difficult to figure out. It can be difficult to stick with the plan, but the plan its self isn’t that difficult.
Upper leg fat is a problem for many men and women. It can contribute to obesity, make our jeans fit funny, and keep us from ever pulling on a pair of shorts. It’s also a stubborn form of fat, and learning how to lose leg fat fast can be a long and discouraging process. But it doesn’t have to be…
Many women dread having fats on their legs that is why they constantly look for ways on how to lose leg fat in a week. Actually, any woman would grab the opportunity, if there is any, to lose their leg fats in a just a few days. If you are…
Many women are eager to find ways on how to lose leg fat in a week. As a matter of fact, a lot of women want to see great results in a matter of few days. No matter what the reason is, one thing is clear, no woman would like to see fats on their legs. If you are like most women, then lucky you because you will learn how to lose leg fat in a week from this article.
With summer coming, are you wondering how to lose leg fat? No wonder, it is so easy to gain weight during the winter. Everything is covered up and you do not notice the weight creeping up. Now you want to wear your swimsuit and you desperately need to find out…
So your legs do not look good enough to meet your satisfaction? They are too big, mainly because of the bulk or fat associated with them and you really want to try and rectify the problem.
Acai Max Cleanse You’ll find numerous health products in the market which are presently there on the racks in the supermarkets as well as retailers like GNC. Presently there are wide ranging supplements that are effective but also have a number of side effects. One can find several colon cleansing products which have a great impact on your colon as well as there are usually extremely few men and women whom may actually understand this complete effect. Although presently there tend …
Sweating problems have become a very common syndrome among a lot of people. In fact there are a growing number of people with this alarming concern. Yet even if they know there is a possible cure and treatment for this ailment and that it can be addressed very easily, some people just choose to neglect their sweating problems issues and think they can deal with society without being troubled at all.
There are now more consumers who are conscious about colon wellbeing and are now purchasing cleansers that aid them maintain good health. Compared to more than twenty years ago, this trend seems to suggest that customers are getting very careful with health matters that is relevant to the digestive system. This is not unpredicted given that so various cancer patients have been reported and many of them have contracted colon cancer.
When you are looking for a high quality sun screen for your family, your main concern is often the level of protection it provides. Sun cream may be the first thing you pack when going abroad but the reality is that you and your family can still suffer skin damage from harmful UV rays in Britain, even when it is cloudy. You may put up with sticky creams and thick gooey sun block on holiday but when you need daily protection; you may skip the sun cream in favour of comfort.
We all need water to survive. Some people believe that as long as they drink coke or other soft drinks as well as juice with no fruit, milk or other liquid, that it’s the same as getting their water intake. We need pure water to hydrate our bodies and flush out impurities like no other drink can.
STDs seems to be a rising trend in the US. The stigma associated with getting tested and/or having an STD keeps many people from getting tested. The ability to offer STD screening services online will make the process more affordable, convenient and confidential and hopefully more patient friendly. Communication and education are also key factors that will prevent the spread of STDs.
Most people nowadays have become very conscious of how to they can continuously improve their grooming habits. What may have contributed to this are the numerous reading materials like magazine and newspaper articles that are filled with articles on how people can improve themselves physically, how to improve their personality and also their hygiene.
A good smile involves in it more than just healthy teeth and gums. It is a blend of symmetry, color, shape and lines that create a balanced harmonious smile. The various attributes of a smile can be favorably altered for a complete change in the smile. Smile designing deals with the remodeling of the teeth and supporting structures so as to give a complete new look to the patient. The treatment involves one or a combination of procedures mentioned below.
You can find more great exercises to help you burn of that leg fat by checking out Lose Leg Fat.
Thigh Exercises for Women. Want more tips on how to lose thigh fat? Visit www.womensabsecrets.com Free Music from Music4YourVids.co.uk Video Rating: 5 / 5
AcaciaLifestyle.com is new and improved – includes a daily 10-15 minute workout (like the one above)! Get your butt over there and get started – life’s too short for the treadmill. From the DVD, “Exhale: Core Fusion – Thighs and Glutes.”
http:///www.LiftingRevolution.com/report – Learn about some very effective thigh exercises that you can use in your workout programs today. They are very simple to use, but they burn fat very quickly.
Pilatesyourway.com presents a workout to shape and define your thighs! Add these exercises to your regular workout and tone your thighs! Visit pilatesyourway.com for more.
Question by Latanshanaynay: Do you think this type of physical education is appropriate for children?
I volunteered today at a childrens organization to help children who have low confidence to build up some self esteem and to become comfortable in their skin. Well some of the children there are overweight and they could use some exercise and develop some better eating habits and exercise habits so that they can grow up to be really healthy. I looked in the yellow pages to find some places that are low cost that can give children a place to exercise and play and be healthy so I called one of the places and they told me to go to a website. They said that theres a place in the poorer sides of the neighborhood that are safe where they teach young people how to develop strength and endurance in their legs and thighs which would benefit them when they would go on the track team. When I went to the website I was shocked at some of these “exercises” they suggested for people of a young age and Im getting the feeling that these “exercises” are very inappropriate.
Luckily I bookmarked the website to show what kind of perverse and disgusting exercises they suggested
http://www.youtube.com/watch?v=F1VrjEu5dvg
do you really think this is appropriate for young children to do?
Best answer:
Answer by MJ forever Wow its amazing you find time to volunteer in between trolling. How do you do it Paris?
www.liftingrevolution.com – Learn some great exercises that really target your thighs so you can slim them down… make them tight… and get you some thigh confidence.
Simple Thigh Exercises That Are Easy To Do And Will Help You To Lose Leg Fat
For your thighs to look good, you need to do thigh exercises that not only tone, firm and strengthen you thighs, but also burn the fat.
If you don’t burn the fat, you’ll never see how good your thigh muscles actually look.
To get rid of the excess weight on your thighs and hips, it takes specific thigh exercises, like the ones found below, to help tone and shape your legs while at the same time burn all the excess fat so you can actually see the shape you are after.
“You will not get big,bulky thighs.”
Most women are concerned that if they do upper leg exercises they will develop big bulky thighs. Women don’t want to do thigh exercises that will make their thighs big and bulky like a man or like a big female bodybuilder.
Because of this a lot of women tend to avoid certain upper leg exercises and use lighter weights for higher reps on the upper leg exercises that they perform.
Performing exercises for your thigh muscles with light weights and high repetitions won’t burn any more fat or tone and firm your muscles better than a heavier weight upper leg exercises with moderate reps.
Even worse, in order to avoid getting too big and bulky, some don’t even use any exercises for your thigh muscles at all. Unfortunately this is all too common.
Don’t make this mistake.
So please take note of this, you will never, ever get big and bulky thighs like a man’s through doing any upper leg exercises.
The reason is simple – Testosterone.
This is what allows men to get big thighs from upper leg exercises, but prevents women from doing the same because they produce much less testosterone.
You need to include exercises for your thigh muscles and weight training in general as the main part of your fitness routine in order to have the best tone to your body.
Every year after the age of 25, the average woman will gain one pound of body fat but at the same time will lose one third of a pound of muscle tissue and this results in a decrease in your metabolism.
Proper exercises for your thigh muscles and sound eating habits can reverse this process.
Upper leg exercises can increase your metabolism by restoring muscle tissue that you lost over the years.
Thigh exercises that use all the major muscle groups in your lower body will increase your metabolism hours after exercise.
The exercises will work on;
* Hamstrings, which are located at the back of your thigh. Your hamstrings extend from the back of your knee up to your butt and basically work to bend your knees; * Abductor or groin muscles–the inner thigh muscles that work to bring your thighs together; * Quadriceps at the front of your thighs, which help straighten your knee and; * Hip flexors at the front of your pelvis, which help you raise your thighs.
Proper thigh exercises will help improve the shape, size and strength of your thighs regardless of your current health or fitness level.
Be sure to carry out all exercises for your thigh muscles in a slow, controlled manner to avoid injury and to ensure the effectiveness of the thigh exercises.
Older or less flexible people should be especially careful to start slowly with any thigh exercises.
As well as the thigh exercises, you need to implement a complete and comprehensive fitness and nutrition program to run along it.
A combination of the best thigh exercises, cardiovascular exercise and good nutrition is the most effective for fat loss and toning and shaping your muscles.
These are the most effective thigh exercises for toning, firming, shaping and burning body fat:
1. Multi Muscle Leg Exercises – Dumbbell Lunges:
Thigh exercises like this are good for working your glutes, quads, inner and outer thighs and hamstrings. You can perform upper leg exercises like the lunge in either a stationary position, or you can walk across a large area in a straight line.
Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle.
Slowly bend your knee lowering your hips so your knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to the standing position.
Complete a full set, then switch legs and repeat. Or you can switch legs and move forward across the floor with each repetition. Try and pay close attention to the angle formed by your thigh and lower leg. Your knee should be directly over your ankle. Don’t let your knee stray over your toes. Your knee and toes should be pointed in the same direction.
2. Multi Muscle Leg Exercises – Leg Extensions:
Multi muscle thigh exercises like this will help to define and shape the front of your thighs, known as your quads.
Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad or the seat so that your knees hang off the end of the seat and the foot pad rests on the lowest part of your shins, right above your ankle.
The pad should not be on your feet or in the middle of your shins. Grip the handles on the machine or hold onto the edges of the seat to keep your hips from lifting up as you perform the thigh exercises.
Extend your legs until your knees are straight, making sure you remain seated flat on the machine. Raise the weight up all the way, lock and hold briefly, then slowly lower the weight back to the starting position.
Like all thigh exercises, it’s very important to get the full range of motion and for you to feel the contraction in your muscles all the way up and down.
3. Multi Muscle Leg Exercises – Leg Press:
Sitting on a leg press machine, position your feet together against the footrest about shoulder width apart with your toes pointed slightly outward. Grip the handles or the sides of the seat.
Bend your knees and lower the weight as far as possible without changing the position of your hips. Don’t lower the weight so far that your hips start to curl up off the seat.
Pause briefly in the bottom position then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lockout. Then begin to lower the weight again in a slow and deliberate fashion.
4. Multi Muscle Leg Exercises – Barbell Squats:
This is by far the most effective and efficient out of all thigh exercises for overall leg development.
Rest the barbell on the upper portion of your back, but not on your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet on a heel raise so that the balls of your feet are resting on the floor and your heels are elevated.
Your feet should be about shoulder width apart with your knees bent slightly outward and your knees over your toes. Keeping your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel with the floor.
Once you reach the bottom position, press the weight up with your heels. Be careful and don’t lean forward or curve your back. This will stress your back and decrease the effectiveness of the exercise.
5. Multi Muscle Leg Exercises – Back Extensions:
Thigh exercises like back extensions are excellent for your lower back, glutes and hamstrings.
Lie face down on a back extension bench and lock your ankles in place, or hook them under the roller pad if a footrest is not available. Adjust your hips on the pads so that when you bend forward your back is perpendicular to the floor, but not rounded. Your hips should extend over the edge of the pad. Fold your hands across your chest.
Keeping your head in alignment with your spine lift your torso until your back is perpendicular to the floor. Lifting your torso higher than parallel is unnecessary and may place harmful stress on your back. Reverse the technique to return to the start.
After a few workouts, when the exercise becomes easier, hold a weight plate across your chest to increase resistance.
Do not, however, place any weight on your head or neck or this could result in injury.
6. Multi Muscle Leg Exercises – Ski Squats:
Place your feet shoulder width apart, about two feet out from the wall and lean your back against the wall. Bend your knees to a half squat position. This is position one. After 10seconds, lower down to position two, about two inches lower. After another 10seconds, lower another two inches down to position three. This equals one rep.
7. Multi Muscle Leg Exercises – Straight Leg Dead-lifts:
This exercise will work your hamstrings, glutes and lower back. Grab onto a barbell with both hands using an overhand grip, stand up straight with your hands and feet shoulder width apart.
Keeping your legs nearly locked, bend forward at the waist until your upper body is almost parallel with the floor, keep your back straight and your eyes looking straight ahead. The barbell should be hanging at arm’s-length below you.
Continue to look straight ahead and keep your back straight as you use the muscles in the back of your legs to return to the starting position. Be careful and try not to hunch your back or lean backwards as this can increase your risk of back injury.
Keep your back fairly straight throughout the exercise. Looking straight ahead of you will help you keep your back straight.
8. Single Muscle Leg Exercises – Lying Or Seated Leg Curls:
For thigh exercises like hamstring curls you can use either a seated or lying down hamstring machine. In this case, we are going to use the lying down machine to explain the exercise.
To begin this exercise, lie face down on the leg curl machine and hook your heels under their roller pads. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grab onto the handles under the bench for support.
Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. As with all thigh exercises, you need to concentrate on using a full range of motion.
Combine these exercises with a fitness and nutrition plan and watch the results you will able to achieve if you stick at it and carry out the plan correctly.
You can find more great exercises to help you burn of that leg fat by checking out Lose Leg Fat.
