Tips

Exercises to strengthen thigh muscles .. for women

Exercises to strengthen the thigh muscles , especially for women, and are effective in breaking down the fats stored in the aforementioned area, and they prevent skin sagging and cellulite accumulation.

Helpful exercises

Exercises to strengthen the thigh and tone its muscles
It is preferable to start performing the following exercises for a short time, i.e. ten minutes, at first, while gradually increasing the time for them.

Lunge exercise

This exercise is effective in burning thigh fat
The exercise movements focus on the soles and the back of the thigh, and light weights (dumbbells) can be used to perform as follows: After standing upright, and the legs are spread apart, one leg is extended in front of the other, with the legs bending toward the ground, allowing the knee of the back leg to touch the ground, then push Up on the front leg to return the body to a standing position.

Repeat the exercise fifteen times, using each leg.

The classic squat exercise


This exercise helps strengthen the muscles in the thighs, as well as the buttocks and legs
The benefits of this exercise are not limited to strengthening the thigh muscles, but also helps in tightening the muscles of the buttocks and legs. The exercise consists of standing up straight, with legs spread apart according to shoulder width, and hands extended forward or behind the head. Then, lower the upper part in a squatting position, keeping the abdomen taut. Hold this position for a few seconds, then slowly return to the previous position. While exercising, take care to put pressure on the abdominal muscles. To increase exercise strength, weights (dumbbells) can be carried with each palm.

Repeat the exercise ten times.

Advanced squat exercise


This exercise is useful for burning thigh fat as well as buttocks
It is performed in the following form: After standing upright, the legs are pulled to each other, with the descent as is the case when sitting on a chair, then the hands are extended in front of the body, taking care to keep the legs together. Hold this position for a few seconds, then return to the starting position.

Repeat the exercise ten times.

Sumo Squat

This exercise is effective in tightening the inner-side muscles of the thighs
The sumo squat is also known as the “sumo squat” exercise, and it is effective in tightening the muscles in the inner-inner thighs, as well as the waist and back.
It is applied as follows: After standing straight, the hands are placed on the hips, with the legs spread as much as possible, and the feet facing outward. Make sure to straighten the back, with the knees bent, and lower the upper body to a 90-degree angle. Hold in this position as much as possible, returning to the starting point afterwards.

Repeat the exercise five times.

The “dead lift” exercise

This exercise is useful for sculpting the legs
Exercise strengthens all muscles of the body, in addition to its high ability to “sculpt” the legs. The exercise consists of standing up straight, holding the weights (dumbbells) with each palm, and pointing them downward. Then, move the feet slightly apart, and the knees are bent, keeping the back straight. Lower the upper part of the body until touching the ground, with “dumbbells”, then return to the first position.

Repeat the exercise ten times.

5 tips

Make sure to do exercises that strengthen the thighs from 3 to 4 times a week
To prevent the accumulation of fat in the thighs, it is useful to follow the following five tips:

  1. Keep exercising that strengthens the thighs, 3 to 4 times a week.
  2. Rationing of foods rich in sugar and fats. On the other hand, it is healthy to eat more fiber. Generally speaking, focus on eating low-calorie foods.
  3. Be sure to drink plenty of water, in order to cleanse the body of fats and toxins that hinder it from carrying out its vital functions. On the other hand, it helps to replace natural juices with soft drinks.
  4. Climbing stairs instead of using the elevator is effective in burning fat during the day.
  5. Massaging the thighs helps to stimulate blood circulation, which increases the amount of fat burning, and eliminates cellulite.

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