Thigh Exercises For Women

Thigh Exercises For WomenIf you want nice looking thighs you must eat the right dietyes your diet is the most important part of getting thighs of your dreams.Some diets work faster than others but they all will give you good results if you really want a fast diet just stick to the one that works best for you.

Dual Regimens for Turbocharged Legs

Author: Sandra Prior

Athletes need their legs to have high levels of strength, power and stamina. Running well is a requirement for basketball, baseball, tennis and 10Ks, and strong, muscular legs are a must for biking, swimming and even golf. The two routines illustrated here accomplish all three goals. They combine weight-free maneuvers with barbell and ankle-weight blasts. Perform each one twice weekly, with a day off in between workouts.

The Weight Room Workout

When working out a large muscle group such as the quadriceps, it makes sense to alternate a weight-bearing exercise with one that's weight-free. The muscle fibers are stressed during both, but bridging free-weight movements with a bodyweight exercise allows for a continual session without overdoing it. And since the legs are the prime power source for most sports, building strong, explosive thighs is important. What follows are three weight and three weight-free maneuvers. Perform eight repetitions of each with the alternating strategy.

Flat-Footed Squats

Stand grasping a barbell on the upper back, with legs shoulder-width apart. Keeping the back straight and head up, proceed to squat until legs are bent at 90-degree angles. Pause, then rise to starting position.

Step-Ups

Stand grasping a barbell on the upper back next to a bench. Proceed to step on the bench with the left foot, then step all the way up. Pause, then step down to starting position with the right foot first. Perform a set, then turn around for another set stepping up with the right foot.

Freehand Front Lunges

Stand with hands on hips. Proceed to step forward with the right leg and lower until the thigh is almost parallel to the floor. Pause, then return to starting position and next step forward with the left leg.

Squat Jumps

Cross the arms over the chest and squat down until legs are at 90 degrees, with feet slightly turned out. Proceed to jump up as high as possible. Upon landing, pause for a few seconds before the next jump.

Balance Squats

Stand balancing a barbell on the top of the chest with arms crossed, legs shoulder-width apart and feet slightly turned out. Keeping the back straight and head up, proceed to squat until legs are bent at 90-degree angles. Pause, then rise to starting position.

Freehand Side Lunges

Stand with hands on hips. Proceed to step to the right and lower until the thigh is almost parallel to the floor. Pause, then return to starting position and next step to the left.

The Ankle Weights Workout

There are weight-free exercises and there are weight-aided exercises. Here we combine the two, with a program for the lower body that uses ankle weights as the resistance elements. Use ones that are light enough to perform each repetition without strain, and with perfect form, but heavy enough to make the last rep of each exercise fairly difficult.

Straight Leg Raises

Stand with legs together and arms at sides. Proceed to raise the right leg, keeping it almost straight, until it is about parallel to the ground. Pause, then lower to starting position. Perform the next repetition with the left leg, and complete 15 alternating repetitions with each leg.

Rear Raises

Stand with legs together and hands on hips. Proceed to raise and bend the lower right leg behind you until it is parallel to the ground. Pause, then lower to starting position. Perform the next repetition with the left leg, and complete 15 alternating repetitions with each leg.

Bent-Leg Raises

Stand with legs together and arms at sides. Proceed to raise and bend the right leg until the thigh is parallel to the ground and the leg is bent at a 90-degree angle. Pause, then lower to starting position. Perform the next repetition with the left leg, and complete 15 alternating repetitions with each leg.

Leg Spreads

Lie on your back with hands palms down at sides and legs raised together. Proceed to spread them out to sides. Pause, then return to starting position. Perform 15 repetitions.

Leg Presses

Lie on your back with hands on the lower back and legs bent together. Proceed to extend the right one up. Pause, then lower and simultaneously extend the left one up. Perform 15 alternating presses with each leg.

Front Kicks

Stand with legs together and arms at sides. Proceed to raise and kick the straight right leg up and out in front. Upon returning to starting position, next raise and kick the left leg. Perform 15 alternating repetitions with each leg.

Leg Pull-Ins

Lie on your back with hands palms down at sides and legs together. Proceed to bend the legs and pull knees into the chest. Pause, then return to starting position. Perform 15 repetitions.

Side Raises

Stand with legs together and grasping something with the right hand for balance. Proceed to raise the left leg up and out to the side as high as possible. Pause, then lower to starting position. Perform 15 repetitions, then turn around, grasp something with the left hand and perform a set with the right leg rising.

Article Source: http://www.articlesbase.com/bodybuilding-articles/dual-regimens-for-turbocharged-legs-635213.html

About the Author

Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.

Thigh Exercises For Women

Author: Nitin Chhoda

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.

Article Source: http://www.articlesbase.com/fitness-articles/thigh-exercises-for-women-70499.html

About the Author
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

Bodyweight Exercises for Women: Basics and Benefits of Bodyweight Exercises for Women

Author: Matt Gray

Are you looking for a fast, convenient, and effective way to exercise right from the privacy of your own home? Exercising using just your bodyweight is a great alternative to gyms, weights, machines, and other expensive equipment. Let’s take a look at several of the basics and benefits of bodyweight exercises for women.

Basic Exercises:

Push-ups are a great way to exercise your chest, shoulders, and arms. They also exercise your abs, back, and legs, as well as a variety of other stabilizer muscles. Give them a try in the traditional position or do them with your knees on the ground (when just getting started), and experience for yourself all the different muscles being exercised.

Crunches are fantastic way to isolate and exercise your abdominal area. Crunches are similar to sit-ups, but they isolate your stomach muscles better. Simply lie down with your back on the floor and your legs (bent at the knees) in the air. Cross your feet at the ankles, cross your arms on your chest (with each hand on opposite shoulder), and attempt to sit up by moving your torso and head toward your legs. Slowly go up as far as you can, and then slowly come back down. (Tip: Don’t come down all the way…this will allow you to keep constant tension on your abs and get the best results).

Squats are great bodyweight exercises for women. They isolate the major muscle groups of your upper legs and butt, as well as a variety of stabilizer muscles. The basic squat can be done by standing with your feet shoulder with apart, with back straight, head looking up (not down), hands behind head, and, keeping your weight centered over your legs with your heels on the ground, slowly bend at the knees until your upper legs and butt are parallel to the ground. Hold that position for a moment and then slowly return to your starting position.

Lunges are another exercise that really get results. Start in a standing position with your feet just slightly apart. Keep your weight well-centered so you do not lose your balance. Take a long stride forward with either leg until the knee of your opposite leg barely touches the ground, hold position for just a moment, and shift your weight backwards, returning to your starting upright position. Then repeat with your opposite leg. This will really target your thighs (front and back) and your derriere.

These are some great basic bodyweight exercises for women. These 4 exercises should really help you get started on targeting your core muscles. Both push-ups and squats can be done in slight variations (depending on how close or far apart your hands and/or feet are positioned), and can place more emphasis on different parts of your targeted areas. With push-ups you can target inner our outer chest, and inner and outer thighs can be targeted with squats.

There are also some nice benefits of doing bodyweight exercise. You never have to go to the gym to workout. This saves you time and money, and makes it very convenient to exercise. Another key benefit is you do not have to use or purchase weights and exercise equipment, which can be dangerous to use or expensive to purchase on your own. All of these exercises can be done in the privacy of your own home, allowing you to feel much more comfortable than you might at a gym where you may have an audience. You can do a bodyweight workout no matter where you are, at home or out of town, making it a very convenient and efficient way to exercise.

The biggest benefit is that all of these bodyweight exercises for women will help you get the results you desire. Looking to gain muscle? Wanting to shape and sculpt your legs? Hoping to tone up your butt? Maybe you are trying to firm up your chest, abs, and arms. More than likely you really want all of the above…a whole new and improved you, so to speak. Well, you can have it, and it won’t cost you a fortune. Simple bodyweight exercises are really all you need.

But there is one important key. You need to take action and get started. You are now officially out of excuses. So get started with some of these basic exercises today and start experiencing the benefits and results as soon as possible. You will be glad you did.

Article Source: http://www.articlesbase.com/womens-health-articles/bodyweight-exercises-for-women-basics-and-benefits-of-bodyweight-exercises-for-women-719755.html

About the Author

For more information and ideas about some of the best exercises for women just click this link best exercises for women.

Also, if your lower body is an area you really want to target you can grab your FREE copy of The Leg, Butt, Hip, and Thigh Enhancement e-Guide here. You will learn much more about bodyweight exercises, new techniques, tips, and how to maximize your results in a relatively short time.

Thigh Exercises to Make your Flabby Thighs Firm, Shapely, and Sexy

Author: Joey Atlas

Thigh exercises with barbells, dumbbells and cumbersome machines. That's all you've been reading about before you got to this article. I know, because I've seen what you've already looked at before you came here.

It's one of the main reasons I chose to write this article. But, before I get into what you need to know about extremely effective and surprisingly simple thigh exercises you can do anywhere, anytime - without strenuous weights and dangerous exercise machines, I want to give you my experienced based perspective on the typical 'weights and machines - bodybuilder, weightlifter, old-school personal trainer' approach to fitness for women.

It's not the only way of doing something that can be done several other ways. And it's certainly not right for everybody. Fitness instructors and trainers are trained to teach people how to lift weights and use machines. This is fine - but it is just one element in the bigger picture of ways to pursue fitness.

Some of the most effective workouts for toning and shaping your thighs can be achieved with no weights and no equipment.

Factors such as bodyweight, gravity, speed of movement, form and sequence of exercises can be combined and coordinated to give anyone a targeted, results delivering lower body workout that is realistic enough to be a regular routine for any woman.

These elements, when followed on a consistent basis - as part of a regular fitness routine, combined with a wise nutritional intake that is in line with a woman's specific health and fitness goals can produce results that success stories are made out of.

The thigh area is loaded with a bunch of different muscles of various lengths, shapes and thickness. Additionally, the functions of these muscles are all different. However, they must all coordinate with each other to perform the many movements we are capable of.

By taking advantage of these anatomical factors, a complete workout routine of thigh exercises can be devised and implemented with results that are second to none. It doesn't matter if the goal is to lose unnecessary fat and cellulite while firming the muscles underneath or if the goal is to build up and add shapely muscle tone to a flat and scrawny hip and thigh area - the exercises are just as effective in both cases. The big difference in these two cases would be caloric intake.

If we take a female with forty seven pounds of extra body fat - mostly in the lower body, and we take another female who is very skinny, with no muscle tone - just some flabby skin and maybe some cellulite. The exercise routine can be almost identical - because the desired end results are almost the same. But because of the difference in starting points, there has to be a difference in caloric intake.

One promoting fat loss with muscle toning and the other promoting some muscle growth and shaping.

Both subjects are trying to improve the same areas of their bodies. They have the same muscles - and these muscles anatomically function the same in all humans - therefore the same thigh exercises can be utilized with success in both scenarios as long as the workouts become a consistent habit and nutrition intake is in line with long term fitness goals.

Article Source: http://www.articlesbase.com/fitness-articles/thigh-exercises-to-make-your-flabby-thighs-firm-shapely-and-sexy-109860.html

About the Author

Joey Atlas, Exercise Physiologist, is the creator of The Best
Womens Thigh Firming Exercises.

See

Hot Bum Lifting Exercises for buns firming advice & info.

Inner Thigh Slimming Exercises For Women

Author: Erick Christopher

How To Lose Thigh Weight or how to lose weight around your thighs has a lot to do with inner thigh slimming exercises. The best way to lose weight from your thighs is to do exercises that target your lower body. Inner thigh slimming exercises are those workouts that mostly target the fat around your inner thighs. Almost any thigh exercise contributes to losing thigh weight in general. When you want to lose weight around your inner thighs and tone up, You may need to perform some specific exercises that target this area. I am going to share with you the two most effective thigh slimming exercises.

How To Lose Weight Around Your Thighs Workouts

Leg Butterfly Stretching: -This exercise helps in stretching the inner thighs, Making yourself more flexible and it also helps with the toning of your thighs. To perform this workout, You will need to sit on a carpeted floor and then join your soles of the feet together. Your legs will be open but both of your feet will touch each other. When you are in this position, Allow the knees to drop to the floor. Lower your knees to the floor as much as you can depending on how flexible you are. While performing this exercise, rub your hands round your feet and you will feel the stretch around your inner thighs.

Inner Thigh Firmer Workout: -You will need to perform this thigh slimming exercise in a soft surface and also make sure you have a towel or a small blanket to rest your head on. To perform this workout, Lie on your left side and make sure your head is resting on a rolled up towel or small blanket. This is to help your body get well aligned with the hips, shoulder and head. While keeping your left leg straight to the floor, Slowly bend the right leg towards the front of you. Now you will need to lift your left leg for approximately six inches off the floor and hold it for a few minutes. Then lower it back to the starting position and immediately raise it as soon as it touches the floor. Do this for about 10-12 lifts and then change the position to the other right side. Do this thin thigh workout on every side with the same repetition.

These thigh slimming exercises are easy to perform and they can be comfortably done from the comfort of your own home. If you are trying to tone up and achieve slender thighs, Then I highly recommend that you do aerobic exercises too. Don't forget your diet as what you eat counts to your health too. For more helpful information on how to lose thigh weight from the lower section of your body, Visit Inner thigh slimming exercises below. How to lose weight around your thighs is all about discipline in both eating a healthy diet and regular exercising.

How to lose weight around your thighs other best workouts that are cost free include running, Jogging and swimming. These are fun to do exercises that you should take advantage of. Don't think that going to the gym is the only way to do thigh slimming exercises. Save your gym membership money and stay physically active by working out from home and doing fun aerobic workouts outside.

Article Source: http://www.articlesbase.com/health-articles/inner-thigh-slimming-exercises-for-women-874038.html

About the Author
For helpful free tips and helpful information on inner thigh slimming exercises, visit How to lose weight around your thighs. Staying physically active and doing the right exercises for the lower parts of your body is the best way on how to lose thighs weight. Take action starting from today and get a sexier you by slimming down your thunder thighs.

Best Inner Thigh Exercises

Author: Jennifer Jolan

Here are a couple of the best inner thigh exercises for women to do. Don't make the mistake of isolating your inner thighs and think those are the best exercises... THEY AREN'T. You need to do specific exercises that work the whole of your leg structure. Take 2 minutes to read this article so you can learn how to get sexy legs fast.

Best Inner Thigh Exercises

1. Running up some stairs

Again, this works your whole leg structure. Your inner thighs get tremendous activation during this exercise. So they'll get toned quite good. Besides the toning and being able to make your legs thinner and sexier, you'll lose a lot of weight doing this exercise.

Here what I would like for you to consider doing. If you have stairs in your house, run up them. Then walk back down. Repeat this nonstop for 10 minutes. Do this 6 days a week. So as you can see, that's a grand total of 1 hour out of your life in a week. You have 168 hours in a week, so that's not even 1% of your time devoted to this.

So please, no excuses. I know you can find the time.

2. Wide stance wall squats

By widening your stance, you target the inner parts of your thigh much better. I recommend a stance where your feet are about 32-36 inches apart from each other. Then all you do is keep your back straight and against the wall as you slide down doing your squats. I recommend that you do 4 sets of these with a rest time of 45-60 seconds between the sets. Do as many reps as you can per set. Try doing this 3 days a week.

These are 2 of the best inner thigh exercises for women to do... I hope you give them a try.

Article Source: http://www.articlesbase.com/health-articles/best-inner-thigh-exercises-1163369.html

About the Author

Jennifer Jolan is a weight loss and nutrition consultant who has helped over 3,700 women over the years. Click http://www.weightlossguide4women.com to get your FREE 19-PAGE Report titled "How Spinning Around in a Circle Like a Child Skyrockets Your Weight Loss".

The best Legs, Bums and Tums Kettlebell Exercises For Women

Author: JAMIE LLOYD

For women, shaping the legs bums and tums is very important.

A curvy, lean, toned body is considered very sexy, sleek and feminine.  It's surprising, but most women want shapely thighs as they want to look fantastic in their jeans or new dress.

So there are specific exercises that can be done at home with the kettlebell to help you overcome wobbly legs. Most results can be seen in about 4 weeks. Nope you won’t even have to do hundreds and hundreds of repetitions either.

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 these exercises:-

Legs/Bums

Kettlebell 2 Arm Swings

This exercise is the foundation of all kettlebell training. It targets the inner thigh, your bum and the backs of your legs. Start by swinging the bell between your legs and use hips to propel the bell forward. Use the momentum of the bell to let it swing like a pendulum. Squeeze your bum to help protect your back and engage your abdominals. Keep swinging the bell at belly button height. Keep your eyes on the bell at all times and keep your feet glued to the floor. Do 10-15 reps. Do 3 sets with 20 seconds rest.

Kettlebell Front Squat:

This exercise targets the front of your thigh.
Start by standing with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and hold the kettlebell with a wide hand grip. Sit back with the kettlebell in front of you and inhale as you squat down slowly. Breathe out as you stand back up and push through your hips and maintain good posture, keeping your head up at all times. Do 5-10 reps. Do 3 sets with 45 seconds rest.

Kettlebell Renegade Lunges

This exercise targets the inner and outer thigh. Start by holding the kettlebell with a wide hand grip and feet together. Step sidewards to one side and then do a mini squat and then bring the other leg to meet the other. Then push off and go over to the other side. Keep moving from one side to the next. Ensure your tummy and bum is tight and keep your head up. Aim to do 5-10 repetitions. Do 3 sets. Take 45 seconds rest.

Tums

Kettlebell Vampire Sit Ups

This exercise targets the upper and lower abdomen. Start with lying down on your back. Hold kettlebell overhead in one hand. Keep eyes on bell at all times. Place the other hand on top of thigh. Then to execute the lift, take a deep breath and sit up and breathe out slowly and try to keep kettlebell locked out overhead. Ensure your eyes are fixed on the bell. Once you are in a seated position take another deep breath in and then lie back slowly and gracefully still looking up at the bell. Breathe out slowly. Aim to do 3-5 repetitions each side. Do 3 sets Rest 45 seconds to 60 secs.

Kettlebell Seated Hot Potatoe

This exercise targets your whole tummy. Sit down and hold bell between your legs. Take your legs off floor and try to keep balanced with feet off floor throughout exercise. Then pass the bell from hand to hand without dropping it or placing feet on floor. Aim to do 20-30 seconds. Rest 30 seconds and do 3 sets.

Kettlebell Seated Russian Twist

This exercise targets your sides of your tummy. Start by sitting down. Grab the kettlebell with a wide hands grip and keep legs slightly bent and pass the kettlebell from side to side touch the floor each side- left and right. Aim to do 10 repititions and do 3 sets. Rest for 30 seconds.

For more information on Kettlebells, kettlebell training, Kettlebells London, kettlebell training London, London Kettlebells, kettlebell classes London, London kettlebell classes, kettlebell courses and kettlebell exercises go to http://www.russiankettlebellsuk.com. Jamie is based in London and regularly helps women tone up their legs bums and tums at his popular Kettlebell Classes and Kettlebell courses.

Article Source: http://www.articlesbase.com/womens-health-articles/the-best-legs-bums-and-tums-kettlebell-exercises-for-women-1083415.html

About the Author

Jamie Lloyd is a Certified Personal Trainer and the owner of Russian Kettlebells UK in London. He is one of only a handful of certified Russian Kettlebell coaches in London, and is passionate about coaching kettlebells and even uses them for his own training.

Inner Thighs Exercises You Can Do At Home

Author: Sean Splackaville

Inner Thighs Exercises

Most women will say that trimming down their inner thighs is a challenge.  There are several inner thigh exercises that can help anyone trim and tone their thighs.  Improving the shape and tone in the inner thighs is an important part of exercise for most women.

There are lots of exercises to shape this area, and I will show you some that work well and are very effective. You do not need any expensive equipment are and exercise DVDs to do these exercises.

The first thing you need to get is an exercise mat and a pair of ankle weights is enough for an effective inner thigh exercise routine you can do at home. Two to three times a week, you need to set aside 15 – 30 minutes to do some stretching and the following inner thigh exercises. Do not over exerting yourself trying to perform these exercise because this may result in injury especially if you have not been exercising for a while. You may also get the services of a personal trainer to help you get started. You must also do stretches before your work out.

Exercise Number 1

Lie on your left side with your head resting on a rolled-up towel to maintain proper alignment of your head, shoulders, and hips. Bend your right leg and rest it on the floor in front of you while extending your left leg straight with the foot. Slowly lift your left leg about six inches. Hold for a moment and then gradually lower the leg, beginning the next lift before your foot touches back down on the floor. After ten lifts, roll onto your right side and repeat. Complete 2 sets of 10 lifts with each leg. 2 sets of 10 repetitions each is a good starting pointing

Exercise Number 2

One exercise that is recommended is the press lift. In the press lift, you contract your inner thigh muscles while holding a ball between your ankles while lying on your side. Although this sounds completely easy, it is not.

Exercise Number 3

Lunges not only tone your inner thighs, they also tone the outer thighs and the hamstrings. In the dumbbell lunge, you hold dumbbells and pull your shoulders back. You put either one of your feet forward and then slowly bend your knees so that your inner thighs are stretched. After holding the position for a few seconds, slowly return to the standing position and repeat the procedure but switching to the other leg. When your knees are bent, remember that your knee should be over your ankles and not go beyond.

Exercise Number 4

Elastic Band Stretchall you need to do is get an elastic band and wrap it around anything that is stationary and sturdy. Now, attach it to the bottom of your leg, around the ankle. Stand at such a distance from the object, to which you have tied the band, that you feel some strain. Now, let your leg out and bring it back in, towards your body. Do 3 sets of 10 repetitions, with each leg.

Exercise Number 5

Outer Thigh Lift lie down on the floor, on your left side. Balancing on the left forearm, prop your upper body nearly upright. Bend your left leg and extend your right leg in front, at a 45-degree angle. Raise the right foot, around six inches off the floor, hold for one count, come back and again lift, before touching the ground. After ten lifts, repeat with the other leg.  Do 3 sets of 10 repetitions, with each leg.

Exercise Number 6

Inner Thigh Firmer lie down on the floor, on your left side. Place a thin pillow or your arm under your head, to keep it aligned with the shoulders and hips. Bend your right leg in front of you and rest it on the floor. Extend your left leg straight and slowly raise it, around six inches off the floor. Hold for one count, come back and again lift, before touching the ground. After ten lifts, repeat with the other leg. Do 3 sets of 10 repetitions, with each leg.

These are just a few inner thighs exercises you can do to tone your inner thighs. You can find more information about inner thighs exercises by visiting the site listed below.

Article Source: http://www.articlesbase.com/weight-loss-articles/inner-thighs-exercises-you-can-do-at-home-1099794.html

About the Author

Did you know that your inner thigh has one of the most underused muscles of the body? For more great information on inner thighs exercises , visit http://www.slimerweight.com.

Thigh Exercises For Women